Week of 5.9.16-5.13.16

 

Day 1:

 

"20/20"

20 Minutes, AMRAP of:

20 Pushups

20 Crunches

20 Flutterkicks (4-count)

 

Day 2:

 

"RESCUE RUN"

Perform as many cycles as you can in 20 minutes:

 

5 pistols/leg

30 Calf Jumps

100 yd sprint

100 yd fireman carry

20 walking lunges (jog remaining 80 yds)

 

This circuit works well on a football or soccer field and with a partner (to carry "fireman" style). If you don't have a partner, you can carry another heavy object you're comfortable with (i.e., a rucksack with sandbags in it, etc.)

 

Day 3: 

30 Minute Trail Run

 

Day 4:

20 Minutes AMRAP:

100 yard suicide sprint 

25 Pushups

10 Chinups

25 Full-Body Crunch

 

Day 5: 

 

In order, without stopping, for time:

100 Bodyweight Squats- go to or below parallel!

50 Iron Mike's*

25 Squat Jumps

Posted on May 9, 2016 .