Day 253
- 100 Hand Release Push-ups
- 100 Diamond Sit-ups
- 100 Wall Balls w/20# Ball
- 10 km Running
--Finish in as few sets as possible
Day 254
- 6 x 7 Push-ups @ Last Week's Weight
- 6 x 7 Sit-ups @ Last Week's Weight
- 6 x 7 Squats @ Last Week's Weight
- 58 Push-ups
- 58 Sit-ups
- 58 Squats
--Complete Final Sets of Calisthenics in as few sets as possible, then
- 100 Meter Sprint x 10 Sets (1 Minute Rest Between Sets)
- 200 Meter Run x 10 Sets (1 Minute Rest Between Sets)
- 300 Meter Jog x 10 Sets (1 Minute Rest Between Sets)
- 400 Meter Sprint x 10 Sets (1 Minute Rest Between Sets)
If unable to sprint a round, jog the next round until you recover.
Day 255
- 100 Wide Push-ups
- 100 Wide-Leg Sit-ups
- 100 Sumo Squats
- 10 km Run at Easy Pace
--Complete in as few sets as possible
- 100 Ring Push-ups
- 100 Sit-ups w/Ceiling Reach
- 100 Half BOSU Squats (Standing on Flat Side)
- 1600 Meter Run for Time
- 8400 Meter Run at Easy Pace
--Complete in as few sets as possible
- 50 Diamond Push-ups
- 50 Diamond Sit-ups
- 50 Close Stance Squats
- 5 km Running
- 50 Hindu Push-ups
- 50 Decline Sit-ups
- 50 Hindu Squats
- 5 km Running
--Complete in as few sets as possible
<<MONSTER EVENT- A group a lizard men are attacking the city! Beat them into submission!
- 1 Minute Shadowboxing
- 5 x 50# Sandbag Throws
- 2 Minutes Heavy Bagwork
- 5 x 50# Sandbag Throws
- 3 Minutes Shadowboxing
- 5 x 50# Sandbag Throws
- 4 Minutes Heavy Bagwork
- 5 x 50# Sandbag Throws
- 5 Minutes Shadowboxing>>
- 10 Push-ups @ 85#
- 10 Sit-ups @ 85#
- 10 Squats @ 85#
- 1000 Meter Run w/30#
--10 Rounds
Same as Day 209 on Week 29.
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