Day 8-
- 100 Push-ups (At whatever number you fail, immediately switch to knee push-ups. When you fail there, immediately switch to counter push-ups. Finish your push-ups here in as few sets as possible.)
- 100 Sit-ups
- 100 Squats
- 10 km Running at Easy Pace
--Complete in as few sets as possible
<<HERO EVENT- Save a child from fallen rubble!
- Deadlift a total of 5,000# in whatever number of sets, reps, or weights. (For example, you could do a 200# Deadlift for 25 total reps, spread out between 5 sets OR you could Deadlift 250# for 20 total reps)
- Carry 50# Sandbag for 400 Meters (imitating carrying the child to safety)>>
Day 9-
1. 5 km Running, then
- 10 Push-ups w/5# (Vest or Backpack)
- 10 Sit-ups w/5# (Dumbell or Plate)
- 10 Squats w/5# (Dumbbell or Vest)
--10 Rounds of Calisthenics, then
2. 5 km Running
Day 10-
- 100 Diamond Push-ups
- 100 Straight-Leg Sit-ups
- 100 Close Stance Squats
- 10 km Running
--Complete in as few sets as possible
Day 11-
- 10 Diamond Push-ups
- 10 Sit-ups w/15#
- 10 Close Stance Squats
- 20 Close Push-ups
- 20 Sit-ups w/10#
- 20 Hindu Squats
- 30 Push-ups
- 30 Sit-ups w/5#
- 30 Squats
- 40 Wide Push-ups
- 40 Sit-ups
- 40 Sumo Squats
- 10 km Running at Easy Pace
<<MONSTER EVENT- 10 Minutes Shadowboxing or Heavy Bag Work >>
Day 12-
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
- 10 km Running
--Complete in as few sets as possible
Day 13-
- 400 Meter Run x 5 as fast as possible, 1 Minute Rest Between Sets
- 30 Push-ups/Sit-ups/Squats
- 200 Meters x 5 as fast as possible, 1 Minute Rest Between Sets
- 30 Push-ups/Sit-ups/Squats
- 100 Meters x 5 as fast as possible, 1 Minute Rest Between Sets
- 30 Push-ups/Sit-ups/Squats
- 50 Meters x 5 as fast as possible, 30 Seconds Rest Between Sets
- 10 Push-ups/Sit-ups/Squats
- 25 Meters x 5 as fast as possible, 30 Seconds Rest Between Sets
- 6125 Meters Running at Easy Pace
Day 14-
Same as Day 7 from Week 1.
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