4/29

100_1369

100_1370

 

Additional several hundred burpees and mountain climbers/jumprope/chins/ pushups/invert rows 5 sets each

 

Tues- burpees 100, 5×20 high jumps then 5×20 leg flat weighted situps, 5×5 pullups, 5×25 pushups, then 100 burpees , 5×20 with 5x5chins, 5×12 leg raises, 5×6 dips, later 100 burpees and 5×20 with heavy bag work

4/26

100_1367

4-22-4/23

MON-TUES

AM) burpees 100

A1- DEADLIFTS 5X5 255

A2- LEG RAISES 5X10

B1- BURPEES 50X 5 ROUNDS

B2- PULLUPS 5X5

B3- DECLINE SITUPS 5X10

B4- MIL PRESS 5X5 80

SRPINTS 100 YRD THEN 20 JUMP BURPEES X 10 ROUNDS

C1- INCLINE PUSHUPS OFF BAR 5X 10

C2- THICK GRIP CHINS 5X5-6

C3- BURPEES 50 X 5

700 BURPS TOTAL AND SPRINTS

IN DAY-

PUSHUPS 4X20

PISTOLS 5X8

BACK BENDS 3X12, 3X1MIN

PM)

BURPEES 100

LATER- BURPEES 100, (BURPEES HIGH JUMPS 5X20, 5X20 LEG RAISES, 3 X 1MIN FLUTTER KICKS, )

PUSHUPS 3X20, 3X 5 CHINS

PM2) SWIM 30 MIN – (2X500 FREESTYLE, 2X50 BREAST STROKE, 2X25 BUTTERFLY, 4X25 FREESTYLE)

PM3) Burpees 100, ( Mountain climbers 1min X Burpees 20x 5 rounds) + 1x 50 burps, 2x 20 pushups, 2×6 chins, 1×50 burpees, 2×50 vups)

4-21

THURS-FRIDAY

 Mostly bodyweight

 Burpees 200-400 each day

Cals- pushups pullups abs pistols rope curl ups

 

Saturday into Sunday

 AM) burpees 100

 

A1- SQUATS 1X20 W/140, 5X4 W 222, 1X3 230

A2- BURPEES IN BTWN 50 X 5

A3- FLOOR PRESS 5X6 140

A4- LEG RAISES 5X10

 

B1- BURPEES 50X 5

B2- DIPS 5X7

B3- PULLUPS 5X5

B4- WEIGHTED SITUPS 5X10

 

C1- PYLO JUMP BURPEES 5X20

C2- CHINS 5X5

C3- PUSHUP 5X20

 

IN DAY- PISTOLS 3X8, PUSHUPS 3X15, VUPS 3X30 (BACK BENDS STAND TO STAND 3X12+ 3X1MIN HOLDS)

 

PM) BURPEES 100

 

A1- BURPEES 50 X 5

A2- L SIT LEG RAISES 5X20

 

B1- BURPEES 20

B2- MOUNTAIN CLIMBERS 5X1MIN

B3- KNEES HEAVY BAG 2X 100

B4- VUPS+ FLUTTER KICKS+ MED BALL TWIST 1MIN EACH

 

PM2)BURPEES 100

SLEDGEHAMMER SWINGS 50 EACH ARM=100

VUPS 2X50= 100

BAND CURLS 100 (25,25,25,25) REST 30SEC-45SEC

3X 8 INCLINE SHOUDLER PUSHUPS

 

PM3) BURPEES 2X50

4X6-8 CG CHINS

5X10 PISTOLS (LEG RAISES 3X 20)

 

 

Tues+WED

 TUESDAY INTO Wednesday

ONE continuos day:

Tuesday Focus: Total Body Movement Prep

 FTX

1.

Front Squats

4/ 6

Load W1: 140

2

OH Weighted Sit-ups

4 / 10

Load W1: 10

3

Dead Lifts

5 / 5

Load W1:250

1. Jumpies

4 x 15sec/15sec

reps W1: 50# vest

15sec/30off

2. SL Leg Squats

5 / 6-10ea

Load W1: bodyweight

3. SL RDLs – light DB

3 / 10 ea

ROM W1:50

BURPEES- 100 IN 5MIN 45SEC

PM) BURPEES SETS OF 100, 50, 30

LEG RAISES 5X10

CHINS 5X5

INVERT ROWS 5X10

VUPS 4X30

MED BALL ROTATIONS 3X1MIN

600 BURPEES WERE DONE THROUGHOUT DAY WITH ABOVE CALS

CONDITIONING 32MIN

BURPEES 30

JUMPROPE 100 ROTATIONS

AND KICK BOXING

ADDITIONAL PYLO PUSHUPS 5X5, 3X6 DIPS, 5X5 PULLUPS, BURPEES

1200 BURPS TOTAL PROBABLY

 

4-11 $ 4/12

 

Did burpees and body weight light- Wed and Thurs plus a hike on thurs (only 100 burps thurs)

FRIDAY)

AM) BURPEES 100

A1-FRONT BB SQUATS 6X6 140

A2-BURPEES 6X50

A3- PULLUPS 6X 5

A4- LEG RAISES 5X 20

B1- DIPS 5X6

B2- CHINS 5X5

B3- BURPEE HIGH JUMPS 5X20

B4- HANGING LEG RAISES 5X12

LUNCH- 2X50 BURPEES 2X 5 CHINS, 2X 10 INCLINE PUSHUPS

3X12 BACK BENDS

PM)

BURPEES 100

BURPEES 7X50

BAND FLY/PRESS 4X12

BAND CURLS 4X12

DECLINE SITUPS 5X20

SLED DRAGS 10MIN BACK AND FORTH 100’YARDS, WITH SOME ROPE ROWS/CURLS AT END

3X50′ WALKING KB LUNGES

10X 20SEC 100′ SPRINTS WITH 30-45SEC REST

3X1MIN FLUTTER KICKS

2X20 PUSHUPS

4/9

100_1358TUESDAY

BURPEES 100
PULLUPS 5
BURPEES 20 HIGH JUMP
L SIT LEG RAISES 20
X 5 ROUNDS
PISTOLS 8EACH LEG
MED TWIST 1MIN
PUSHUPS 25
X 5 ROUNDS
BACK BENDS 3X12 AND 3X1MIN HOLDS
LATER-
BURPEES 50
JUMPROPE 1MIN
X 5 ROUNDS + 100 KICKS+ 5X20 HEAVY BAG FLIPS AND 5X40 MED BALL VUPS
 
pm2- COUPLE HUNDRED BURPEES/VUPS 2X50
 
A1. MIL PRESS 6X6
A2. BURPEES 20-50
A3. INVERT ROWS 5X10-15
A4. WEIGHTED SITUPS 5X20
100 BURPEES 1X50 VUPS