2/14

Thursday) OFF KINDA

Back bends 3x 10 and 4 x1min

Burpees 100 in 5min 50sec

chins 2×5

burpees 100 in 5min 55 sec

through day

4×50 burpees and 2×5 chins

Pushups 5×20

planks 2x2min oblique’s and 2min front

later

Burpees 50, vups weighted 30 x 8 rounds+ 3x 1min flutter kicks

Later

Mil press BB 75 5×5

weighted sit ups 5×15

100 burpees in sets 50,30,30

About 900 burps today

2/13

Wednesday)

Before bed Early AM)

Burpees 50

invert rows 12

vups 50

x 5 rounds

PM) Pullups 5×5, pushups 5×20, back bends 3x 10, pistols 8 5×8 each leg, 2x 50 vups, 2x1min med ball twist, 4x1min back bend holds

LATER- burpees 100 in 5min 50sec then 3×15 rollups to jump

PM2- Burpees 50, weighted situps 15 x 6 rounds

about 700 burps today

2-12

TUESDAY

DEADS’

3X3 W 250, 3X5 245, REST ON LAST SET 30-45SEC THEN 1X8 W 215

A1- FLOOR PRESS 5X6

A2- CG CHINS 5X5

A3- DECLINE SITUPS 5X12

B1- DB ROWS 5X10 EACH ARM

B1B-BURPEES 30

B2- DIPS 5X6

B3- REVERSE BENCH LEG LIFTS 5X10

CIRCUIT 1

DB/KB SWINGS 50LB ONE ARM X 15 EACH ARM

THEN 30 BURPEES IN BETWEEN (50 AT END)

100 STRAIGHT BURPEES

C1- SPIDERMAN PUSHUPS 5X10

C2- PULL-UPS WIDE GRIP 8X3

C3- BACK BENDS 3X10 AND 4X1MIN

LATER-

BURPEES 50

VUPS WEIGHTED 30 AND 1MIN MED TWIST

X 5 ROUNDS

BURPEES 50

VUPS WEIGHTED AND 1MIN FLUTTER KICKS

BAND CURLS 10

X 5 ROUNDS

PYLO PUSHUPS 5X5

1000 + BURPEES TODAY :0

2-11

MONDAY)

BIKE 2X30 MIN FIRST 30 DID 10X 20SEC TABATTAS, 2ND 30 MIN DID 3 MIN SPRINT

AT HOME 100 BURPEES IN 5MIN 50 SEC

LATER

BURPEES 3X 100

PULLUPS 5X3

LEG RAISES OFF DIP BAR 5X15

PUSHUPS 5X20-30

AIR SQUATS 3X100 IN 2MIN EACH

BURPEES 100

LATER 5X 50 BURPEES AND 5X 1MIN MOUNTAIN CLIMBERS

2-10

Sunday

Burpees) 100, 5 chins, x 6 rounds and all 100 done straight in 5min 35-45sec each set

Dips 6

one leg squats pistols 8 each leg

leg raises

x 10 rounds w/ 5×3 pull ups last 5 sets+ 5 x 15 pushups one leg

burpees 100 in 5min 40 sec

5x 5 clap pylo pushups

Later

burpees 8×50

invert rows 5x 12-15

vups weighted 8x 30

hindu pushups 5 x 10

med rotations 5x1min and 3 x min flutter kicks all weighted.

back bends 3×10

back bends 4x 1min

Later

Burpees 20

Mil press 6 w 70

weighted situps 15

x 5 rounds

+ another 50, 50 burpees

1200 burpees today

2-09

Very early another 200 burps in sets of 30 and situps

Saturday)

burpees 100 in 5min 50 sec

vups 8×30 weighted + mountain climbers 5x 1min+ 5x 3 pullups+ 5x 20 pushups

another 500 burpees in sets 0f 30-50

med ball situps 5×15 and rotations 5x 1min+ 3x 1min flutter kicks

2-8

Thursday very late into Friday morning and afternoon-

AM) About another 200 burpees, 4×50 vups, 4 sets pushups, 2 sets pull ups

PM) 1. Burpees 30, chins 5 x 5 rounds then 100 straight burpees in 5min 50 sec.

                  3x 50 vups and med ball rotations 1min+ 

                  PLANKS (2×2 min each side, another 2x1min weighted each side and 3 min cumulative front)

                  3×5 pull ups 3×10 back bends into standing

PM)2. Burpees 30, Invert rows 12, med ball pushups 8, vups 50 x 5 rounds

              then 50 straight burpees

PM) 3.  BURPEES 20, JUMPROPE 100 ROTATIONS, WEIGHTED SITUPS 15 X 5ROUNDS

              BURPEES 20, MOUNTAIN CLIMBERS 1MIN, WEIGHTED SITUPS 15X 5 ROUNDS

            3X5 PULL-UPS

PM) 4. BURPEES SPORATIC 3X30, 3X  LEG WEIGHTED VUPS 30, WEIGHTED MEDBALL AB TWIST 5X1MIN

PM) 5. 3-4X30 LEG WEIGHT BURPEES AND 3X50 LEG WEIGHT VUPS

So IN THE LAST 24HRS I HAVE DONE ABOUT 2000 BURPEES!!!!!

 

PM) 6. SQUATS 1X10 185, 5X5 W 215

 

A1) cg chins 6×4-5

A2) dips 6x 4

 

burpees 50, vups 50, x 4 rounds

2-7

Thursday

EARLY AM- BEFORE BED AT 2 AM

BURPEES 30+ INVERT ROWS= 5 ROUNDS

3X50 VUPS AND FLUTTER KICKS 1MIN

IN THE DAY

SPORADIC SETS 30-40 BURPEES, 50 AIR SQUATS, 3 CHINS, 25 PUSHUPSX 4 SETS

LUNCH-

BURPEES 30

PULL-UPS 3

X 5 ROUNDS W/ 5X10 SPIDERMAN PUSH-UPS, 5X 10 HANGLEG RAISES, 50 BURPEES

LATER

5 X 8 EACHLEG PISTOLS, 5X 12 l SIT LEG RAISES, 5X 15 DIAMOND PUSHUPS

Later-

100 burpees in 5min 35seconds

little later: 30 burpees 15 med ball situps, x 5 rounds with last two sets of 50 burpees= 200 total Burps

Later- 7 rounds+ 4 x 20 pushups

30 burpees , 50 vups,+ 1min weighted bike crunches

2-7

Wed

DEADLIFTS

1×8 w 225, 5×5 245

A1) mil press 5×6 w 75

A2) CHINS 5X5

A3) LEG RAISE 5X15

BURPEES 30

MOUNTAIN CLIMBERS 1 MIN

VUPS 50

PULL UPS 3

X 5 ROUNDS

BURPEES 30, DB CLEANS 10 (50LB) EACH ARM X 5 ROUNDS

BURPEES 30

JUMPROPE 1MIN

VUPS 50

DIPS 6

X 5 ROUNDS

THEN

BURPEES 30

SPRINTS 100 (25-30SEC) X 10 W 30 SEC REST

BURPEES 30

DECLINE SITUPS 12

BARBELL PUSHUPS 12

X 5 ROUNDS

5X 1MIN MED BALL ROTATIONS

5X30 BURPEES

BACK BENDS-STETCHING

about another 200 burpees in sets 50

2-5

Tuesday)

AM) about 3am before bed

5 rounds 30 burpees and 15 weighted situps

This day

Chins 3×5

pushups 5×25-30

back bends 4x1min

stand to stand back bends 2×15

Later)

100 burpees in sub 6min- about 5min 45 sec

Pistols 8-10 each leg

assisted chins 6-10 (one toe touching wall)

close grip (underneath Xyphoid process) off grips  pushups 8-10

weighted situps 10

x 5 rounds