Week of 1.22.17

Day 1
 

  1. Handstand practice: Build up 2 minutes handstand against a wall- break up into manageable chunks.
  2. 50 L-Sit Chin-ups*
  3. 5x:
    10 Wide Pushups
    10 Regular Pushups
    10 Tricep Pushups
    10 Hanging Leg Raises

*Again, break these up however you need.  If you cannot hold the L-Sit, hold your legs out as much as possible.  For total beginners, this can be scaled to 20 reps.  

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Day 2

20 Minutes AMRAP
20 Bodyweight squats
10 Iron Mikes
100m sprint

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Day 3

30 Minute Trail Run- go to a trail or area with lots of obstacles.  Jump over, around, crawl under, do whatever, but keep moving fast!

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Day 4

 

For Time: 
100 Burpees-into-Pullups

Include a pushup at the bottom of every burpee.

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Day 5

5 Rounds, No Stopping
1 Minute Plank
1 Minute Side Plank Left
1 Minute Side Plank Right
1 Minute Wall-Sit

Posted on January 22, 2017 .