Day 309
- 100 Spiderman Push-ups
- 100 Sit-ups w/OH Reach with 10# Plate
- 100 Squats with Back Kick (50 per side)
- 10 km Running
--Complete in as few sets as possible
Day 310
- 100 Wide Push-ups
- 100 Wide-Leg Sit-ups
- 100 Sumo Squats
- 10 km Running on Hilly Terrain
--Complete in as few sets as possible
Day 311
- 5 x 15 Push-ups @ Last Week's Weight (1 Minute Rest Between Sets)
- 5 x 15 Sit-ups @ Last Week's Weight
- 5 x 15 Squats @ Last Week's Weight
- 25 Push-ups
- 25 Sit-ups
- 25 Squats
--Complete Final Sets of Calisthenics in as few sets as possible, then
- 5 x 400 Meter Run (1 Minute Rest Between)
- 8 km Running
Day 312
- 100 Knuckle Push-ups
- 100 Sit-ups with 3 Punches at Top
- 100 Squats with 3 Punches at Top
- 10 km Running
--Complete in a few sets as possible
<<HERO EVENT- A building has fallen over. Save the people inside!
- 5 Deadlifts @ 80% 1 RM
- 5 Tire Flips, as heavy as possible
- 4 Deadlift @ 85% 1 RM
- 4 Tire Flips, as heavy as possible
- 3 Deadlifts @ 90% 1 RM
- 3 Tire Flips, as heavy a possible
- 2 Deadlifts @ 95% 1 RM
- 2 Tire Flips, as heavy as possible
- 1 Deadlift @ 1 RM
- 1 Tire Flip, as heavy as possible
--Complete in as much time as it takes to finish the workout. If you fail to lift your 1 RM, deload the bar to 70% of your 1 RM and do 10 Reps>>
Day 313
- 10 Push-ups w/95#
- 10 Sit-ups w/95#
- 10 Squats w/95#
--10 Rounds, then
- 10 x 100 Meter Run (30 Seconds Rest in Between)
- 5 x 200 Meter Run (1 Minute Rest in Between)
- 2 x 500 Meter Run (90 Seconds Rest in Between)
- 1000 Meter Run (Rest 2 Minutes)
- 2 x 500 Meter Run (90 Seconds Rest in Between)
- 5 x 200 Meter Run (1 Minute Rest in Between)
- 10 x 100 Meter Run (30 Seconds Rest in Between)
- 3 km Running at Easy Pace
Day 314
- 100 Push-ups to Mountain Climbers
- 100 Sprinter Sit-ups (50 Per Side)
- 100 Squats w/3 Band Pull-Aparts at Top
- 10 km Running on Hilly Terrain
--Complete in as few sets as possible
Day 315
Same as Day 287 on Week 41.
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