WEEK 01
W1 MONDAY
FOR TIME (cutoff 20 min)
25 Pushups
20 Jumping Jacks
25 Close Grip Pushups
20 Jumping Jacks
25 Inclined Push-ups
20 Jumping Jacks
25 Decline Push-ups
20 Jumping Jacks
25 Pushups
20 Jumping Jacks
----- REST 3 MINUTES ----
4 Sets
1 Min Plank Hold
W1 TUESDAY
FOR TIME
(20min cutoff)
10 ROUNDS
10 Bent Over Rows
(With Backpack / Bucket / Bottle)
8 Squats
6 Half-burpees
Rest 1min
Between
Each Round
W1 WEDNESDAY
AMRAP
(As Many Rounds as Possible)
in
3 Min
10 Side To Side Pushups
1 Side Run Shuttle Drill (L+R)
20 Crunches
After Every 3 min
Take a 2 min Break
​
Repeat 5 Times
W1 THURSDAY
FOR TIME
2 ROUNDS
​
50 Glute Bridges
​
40 Sit-ups
​
30 Plank Open And Close
​
20 Plank Knees To Elbow
​
10 Lateral Jumps Over Bottle
W1 FRIDAY
FOR TIME
( 20 min cutoff )
Part 1
4 ROUNDS:
12 Hand release push up
20 sec boat hold
---- Rest for 4 mins ----
Part 2
5 ROUNDS
8 Reverse Burpees
15 Bent over Chest Fly
W1 SATURDAY
PART 1
13 mins
AMRAP
( As Many Rounds as Possible )
10 Bottle Front Squats
20 Crucifix Crunches
3 Shuttle Run (Front)
PART 2
40 Russian Twists With Bottle
30 High Knees
20 Bicep Curls (Each Arm)
W1 SUNDAY
WIM HOF
Breathing Techniques and meditation