WEEK 03
W3 MONDAY
EMOM
( Every Minute On the Minute )
PART 1 ( 5 Min)
20 Pushups
High knees in the remaining seconds
2 Mins REST
PART 2 (5 min)
20 Pike Pulse
Jumping Jacks in the remaining seconds
2 Mins REST
Part 3 (5 min)
20 Wide grip Pushups
Crunches in the remaining seconds
W3 TUESDAY
20 Minute Cutoff
4 ROUNDS
10 Walking Lunges
20 Deadlift
10 Jumping Lunges
15 Backpack Bent Over Rows
8 - 12 Bicep Curls per hand
For Remaining Time
Hollow Hold/ Boat Hold
W3 WEDNESDAY
FOR TIME
10 Burpees
10 Burpees
25 Shoulder Taps
10 Burpees
25 Shoulder Taps
50 Step Ups
10 Burpees
25 Shoulder Taps
50 Step Ups
100 Situps
END WITH
40 Plank Twists
W3 THURSDAY
FOR TIME
20 - 18 - 16 - 14 - 12 - 10
Single Leg V-ups
Double Leg Tuck Ins
Leg Raises
W3 FRIDAY
PART 1
2 ROUNDS TABATA
( 40 seconds on, 20 seconds off )
for 4 Mins
( 1 min break after each round)
Plank hold
Side Plank Pulse
Half Burpees
PART 2
5 ROUNDS FOR TIME
5 Hand release push up
3 Shuttle run with pushups
10 metre Bear Crawl
W3 SATURDAY
BUY IN
6 minute
Hollow hold / Boat hold
AMRAP
( As Many Rounds As Possible )
6 minutes
20 Deadlifts
20 Backpack Step Ups
20 Bottle Squats
BUY OUT
40 V-situps
W3 SUNDAY
WIM HOF
Breathing Techniques and meditation