9-13

Added more burpees/jumprope/kickboxing/core to last night and early AM- 1000 total burpees

Friday)

Bike soft- 20min total running errands

Body weight and Flexibility training with conditioning

100 pushups (4×25 one leg)

Back bend bridges 3×10

Chins/pullups Various 3×5-6

3x1min wall squat holds

Planks 2x1min each side and one pushup hold 1min

Circuit: 100 burpees then <5 rounds 1min jump-rope and 20 high jump burpees>+ heavy bag knees and kickboxing

Body weight

5×10 Pistol squats each leg

5x 12-15 hindu pushups

5×6 chins

Planks 2x1min each side and one arm front holds (2x1min)

Flutter kicks 3x1min weighted and then mad Russians 1min

YOGA 10-15min stretches

Biked-curb jumping on MTN Bike: about 1 hours worth -12.5 miles

Park-WRKOUT- Burpees 50, leg raises 10-

5 rounds+ 2×12 long jump burpees

Hindu Push-up 15, chins 6, L-sit then dragon flag-1min-
 

PMM- Pullup behind neck 5×3, Bar pushup 3×10, Dip Bar Leg Raises with around the word-5×20, Tiptoe slow Hindu deep squat 5×20

100 Burpees

SAT AM-NO SLEEP SO CONTINUEING YESTERDAY

Battle 100 circuit

1. burpees 100

2. Alternating lunges 100 (50 each leg)

3. situps 100

4. Sledge hammer strikes 100 (50 each arm)

5a.  KB Clean and Press (two hands on center 1 bell) 4×25

.5b.  high jump burpees 4×25

6a, Lunge jumps 4×25

6b. pushups 4x 30sec

STILL DID MORE BURPEES AND SOME CORE AND ALSO

4X25 MAN-MAKER (BURPEE WITH 2X25LB DB’S IN HANDS, GO DOWN DO BURPEE WITH DB’S THEN HANG ON TO THEM AS YOU GO INTO THE SQUAT AND CURL TEH WEIGHT AT THE TOP.

9-12

Last AM) 300 burpees with weighted situps and jumprope

Thursday

In day- 3×30 pushups

             3×6 chins

              3x 1min flutter kicks

back bends 3×10

Strength

1) Bar DL 5 x 5 w/ 255

1b) Leg raises 5×10

(1×10 DB OA Floor Press)

2A) Floor Press 5x 5 w/ 145

2B)Pistols 5×10 each leg

2C) pull-ups mx grip 5×5

3A) DB hammer cheat curls 5 x 6

3B) Dips 5×6 hands flat to mimic pushup

3C) Decline situps 5×10

100 weighted punches on decline board

100 burpees w 3×20 high jumps in there

9-11

Biking 2×30 minutes w/10 tabattas and 1 3min sprint

various pullups 5-6 sets

pushup 100

hindu squats 100

circuit 100 burpees+ 100 jumprope rotations+ 100 heavy bag flips+ 100 each knee, knee strikes+ 100 leg flat situps

back bends 3×10 and

planks 3x1min each side and 4 min total front planks

9-10

TAKIN IT EASY

Biked a couple days and some BW stiff

Tuesday)

Burpees 100 in 6min

20 tuck jumps

6×10 pistol squat each leg

5×20 pushups and 3×10 incline pushups

5×15 L-leg raises

pullups/chins 3×5-6

3x1min wall sits

3×10 back bends into standing

Dips 5×9-10

Chins/pull ups 5×5, and 2×3 w/weight

incline board situps 5×10

3x1min weighted flutter kicks

Walking lunges with pack on 3x50steps and 1 w/100 steps

side planks 3x1min each side

Stretching 10min

ALSO Burpees and jumprope+kickboxing=20+ minutes

Jumps+ invert rows 10+ med ball pushups 10= 5 rounds

1000 burpees total

Thursday-9/5/2013

100_1517

WED- 9-4-2013- Climb High to vew the Low

AM) burpees 100

        Jump-rope 1min

        burpees 100

then Jump-rope 1min + 50 burpees x 5 rounds and kickboxing = 35min total

wall squat holds 3x1min , pushups 2×25, pull-ups 2×3

Bike 2x35min at lunchtime

Hiking 20min

PM) burpees 2×50 and flutter kicks 3x1min weighted

Chins 5×6,3

pushups 5×20 on handles

leg raises 5×20

Bike 2x35min with sprints

Burpees several sets of 50 + weighted situps 5×20+ side planks 3x1min each side, 1min front

Burpees several sets 50

9-3- Tuesday

Early AM- Burpees 200 and some Core work 3 sets

Tuesday)

AM) Burpees 100 in 6min + 1 set pistols+ 4×25 pushups+ 3×6 chins+ flutter kicks 3x1min + 3×10 back bridges

PM) Warm up – 5×20 high jump Burpees+ 5×20 weighted sit-ups

  1. BB Squats- 1×8 with 190- 5×5 225lbs

A1) Invert rows 3×10-20

A2) hand stand pushups-feet on wall 3×10

A3) leg raises 5×10

A4) pistols 5×10 each leg

B1. Pushups w/50lb vest 5×5

B2. Rope Rows w/50lb vest 5×5