2/26-2/27

Tuesday) 4×100 burpees and 5×50 burpees and 5×15 situps and light cals( pushups chins back bends, Crow holds)

Wed)

#1 Power
A1. Power Bent Row 8,6,6,8
A2. Push Press 8,6,6,8 60 sec
3 Rounds #2

Weight Circuit
B1. Inclined Bench handle Pushups 10-
B2. Lateral Raises 15
B3. Chin-ups 5-failure 45 sec
3 Rounds #3 Circuit #2
C1. BB Curl 25 each
C2. Clap Push-ups (incline) 20 or failure
C3. Barbell Punches (25lbbar) 30 45 sec
3 Rounds #3 Calisthenics
C1. Knuckle Push-ups 30 sec
C2. Floor Licks 30 sec
C3. Walk-Outs 30 sec
C4. Knee Push-ups 30 sec 60 sec

Burpees 100 in 5min 50 sec

1.Squats 8,6,3(230),5,5,5

2.Leg raises 5×15

3.pullups 5×3

THEN

burpees 50

mountain climbers 1min

invert rows 10

weighted vups 30 +1min twist

x 5 rounds

THEN

burpees 50

weighted situps 15

med ball pushups 8

squats 8 w 190

x 5 rounds

then 5 rounds burpees 50 and vups, …

1000 + burpees total.

Back bends, 2×15, 4 x1min, splits and stretching=20min

2/25

MONDAY)

AM) 100 burpees in 5min 55sec

through day 1.burpees 30, pistol one leg squats x 8, fingertip chins x 3, elevated pushups 10, hand leg raises 10

3 rounds and an extra 30 burpees

LuncH-

Burpees 50 ( 30 rest of sets), pistols 8 each leg, chins 5, x 5 rounds

One set burpees 50,

Spiderman pushups 10, pullups 3, hanging leg raises 10 x 5 rounds

Back bends 3×10, 4x1min holds

PM1)

Lung BW jumps 12 each leg

clap pushups 5

leg raises 10

x 5 rounds

PM2)

Burpees 100 , burpees 50, 50, then {2x 50 burpees+3xvups weighted 30+3x1min flutter kicks }

2/24

Day 2  (SUNDAY)   

Lower Day  #1 Power

A1. Deadlift 8,6,4(255),6
A2. Weighted Squat Jump 8,6,6,6

3 Rounds #2 Weight Circuit 
B1. Front Squat  12-15reps
B2. Split Squat 10 each leg
B3. one leg pistols 10 each leg

3 Rounds #3 Circuit #2   
C1. RDLs 8-15reps
C2. High knees sprint 30 sec
C3. Tuck Jumps 10-12repseach leg 45 sec
Rounds x3 Calisthenics

C1. Knuckle Push-ups 30 sec
C2. Floor Licks 30 sec
C3. Walk-Outs 30 sec
C4. spiderman Push-ups 30 sec

Round 5 rounds 

START EVERY ROUND WITH 3 PUL-UPS

C1. L sit leg raises 30 sec-15reps
C2. decline sit-ups 12 reps
C3. Decline Twist 10lbs 60sec
C4. V-up Crunch 10lb 50 reps

Round 3 rounds of

C1. side plank 60 sec
C2. Other side plank 60 sec
C3. Back bends 10 reps
C4. Back bends 1min hold 60 sec

Later-

Burpees 100 in 5min 50sec

then

50 v-ups and 2×5 chins then

Burpees 120, 100,50,50,20,20,20,20=400 diff rest periods but none more than 45sec

LATER- Another 2×50 burpees and 50 vups+ 1min flutter kicks with weights x two times at diff times= 200 additional burps

Additional- Burpees 50, weighted situps 15, x 5 rounds..2×10 pushups

2/23

Saturday) not really more than 4 hrs sleep from end of FRI workouts

Burpees 100,

pushups 5×10-30 various inclines

Burpees 50, + 2×25 high jump burpees (v-ups 3×50 and 3x1min med twist)

pull-ups 4×5

back bends 3×15

LATER-

Burpees 100

v-ups 50, burpees 50, and weighted twist x 6 rounds

1×5 pull-ups, 2x 10 incline pushups.

STRENGTH – UPPER

workoutpALSO ABOUT 300 more burpees in sets 50,30

4×50 VUPS and 1MIN WEIGHTED FLUTTER KICKS

PM3) did Burpees 50

                   Weighted situps

                    Invert chins 10

                    x 5 ROUNDS and

                    3×10 band fly’s

Friday

NO SLEEP FROM WORKOUT maybe 2hr nap

AM) 100 burpees

through dayburpees 30,30,40,30

                         pistols 8each leg x 5

                         chins 3 reps with boots x 5

                          hanging leg raises 5×10

                         incline pushups x 15 x 4 sets

LUNCH

Sprints with boots on 10x 20 sec with 20-35 sec rest intervals

then Burpees 30,30,30,30, 50

         Pull-ups boots on 5×3

          then spider-man pushups 5×10

          hanging leg raises 5×10

          Back bends 3×10

           back bends 4x1min holds

PM1) pylo Lung jumps 5x12each leg

          Pylo clap pushups 5×5

          L-sit Leg raises 5×10

PM2) Burpees 50

            V-ups 50 w 1min med-ball twist 1min, and 3 x 1min weighted flutter kicks

            x 6 rounds and burpees to get to 300 total

PM3) another 400+ burpees in 50’s,30’s, 100

Medball situps and pushups/2chins sets 5×15 situps

2-21 THURSDAY

AM) Burpees 100 in 5min 45sec

Pull-ups 5×5

Back bends 1×15,12,10 all in a row with pauses in bend position

Back bend holds 4x1min

Pushups 100 ( one set of 35,20,15, 15,10,10)

PM) Strength

Squats

1×6 w 215,

1×4 w 225, 1×3 w 225,1×3 225, 1×3 225, 1×3 w 225, ,1×3 w 225, 1×3 225, 1×3 225=8sets 45-90sec rest

A1) CG chins 6×6 BW

A2) DIPS 6×6 BW

A3) LSIT LEG RAISES 6×15

30sec rest circuit

then 100 burpees in 5min 45 sec

Circuits

Burpees 100

burpees 50, weighted sit-ups 15 x 6 rounds=

Pushups [planche hand position] 4×15-20

Later

Burpees 50, 30

weighted sit-ups 15

burpees 30

sit-ups 15

about 800-1000 burps today

1-20

WED

1000 burpees today again

OFF- but done three sets of 100 burpees averaging about 5min 50 sec each, longer about 6min since I am concentrating on tuck jumps in pylo portion..

Also 3x 10 consecutive back bends and 4x1min back bend holds

1 set sub-max pullups

another 3x 100 burpees avg 6min each

couple sets of 3-5 pullups/chins

2×30 pushups

PM- 50 burps, 15 weighted situps, x 6 rounds

100 burpees (50,30,20)

1-19

NO SLEEP – TUESDAY

Burpees 200 in sets of 30-50

with circuit of 5×8 med ball pushups/5×10 invert rows/5×15 weighted situps/5x1min mountain climbers

IN DAY- 3×30 burpees , 3×3 chins, 3×10 leg raises, 3×20 diamonds

LUNCH

BURPEES 30, PULLUPS WITH BOOTS 3, X 5 ROUNDS

BURPEES 50

SPIDERMAN PUSHUPS 10, LEG RAISES 10, PISTOLS 8 EACH LEG- 5 ROUNDS

DINNER

LUNGE JUMPS 12 EACH LEG, DIAMOND PUSHUPS 10, L SIT LEG RAISES 10- 5 ROUNDS

HOME

BURPEES 100 STRAIGHT

LATER 2X50 BURPEES AND 2X50 VUPS AND FLUTTER KICKS

Later

At least another 400 burps and 6x 50 vups and med twist