01-06

Sunday

AM) Pushups 5×25+Chins 1×5+back bends 4x1min+stand to stand 3×10

Burpees 50, 50 med ball slams
Burpees 40, 40 med ball slams
Burpees 30, 30 med ball slams
Burpees 20, 20 med ball slams
Burpees 10, Mountain climbers 1min
Burpees 50, 1 min mountain climbers
Burpees 40, 1min mountain climbers
Burpees 30, 1min mountain climbers
Burpees 30, 1min mountain climbers, 12 med ball sit-ups
Burpees 30 , 12 med ball sit-ups
Burpees 30 , 12 med ball sit-ups
Burpees 30 , 12 med ball sit-ups
Burpees 30 12 med ball sit-ups 

Strength

Deadlifts 6x 5, 5,5,5,5,3 (3 was 210, 5of 205)

A1) Push-press 5×5 (85)

A2) chins 5×5 B/W

A3) reverse leg raises/flags 5×8

A4) pistols 5x8each leg

Burpees 30,

B1) medball pushups 5×5

B2) DB rows 5×8 (50’s)

Burpees 30, Planks 2min x2 front, 2x1min side planks

PM)
Bike 20min+ 3min sprint
Burpees 30, 
Circuit:
DB cleans 5x10 each arm(50’s)
Vups 6x50
Pullups 6x3-4
Burpees 30x 4 more sets, kickboxing 
3x1min bike crunches+ 3x1min flutter kicks
Later
Burpees 30,20,30,30
Vups 3x50, 2x1min bike crunches
Pullups3x4
Diamond pushups 5x10 
(Probably 4x30 burpees and 4x50 vups, some pushups also at 
end of day)
Advertisements

Leave a comment

No comments yet.

Comments RSS TrackBack Identifier URI

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s