WEEK 06
W6 MONDAY
EMOM ( Every Minute on the Minute )
30 mins
Minute 1
15 reps Ground to overhead with backpack
Minute 2
20 reps Mountain Climbers
Minute 3
10 reps Jumping squats or 15 Squats
Minute 4
: Max. Reps of Burpees with Tuck jumps
Minute 5 REST
--------- REPEAT 6 TIMES ----------
W6 TUESDAY
FOR TIME
PART 1
4 ROUNDS
12 Reps / Each Arm Bicep Curls
15 Reps Backpack Bent Over Rows
15 Reps Bent Over Chest Fly With Bottle
PART 2
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 ( 10 to 1 reps )
Inclined Single Leg Glute Bridge
Side Plank Pulse
Deadlift With Backpack ( Heavy )
W6 WEDNESDAY
FOR TIME
5 ROUNDS Of
10 Reps Pushups
10 Reps Burpees
4 ROUNDS OF
12 Reps Z Press
10 Reps Burpees
3 ROUNDS Of
14 Reps Hand Release Pushups
10 Reps Reverse Burpees
2 ROUNDS OF
16 Reps/ Each Arm Front Raise With Bottle
10 Reps Burpees
1 ROUNDS OF
20 Reps Arnold Press
10 Reps Burpees
W6 THURSDAY
WIM HOF
Breathing Techniques and meditation
W6 FRIDAY
FOR TIME
3 ROUNDS
10 Reps Seal Rolls
1 Minute Plank Hold
8 Reps / Side Windmill
3 ROUNDS
15 Reps Scapula Pushups
30 Seconds/ Side Side Plank Hold
20 Reps V Sit Ups
AMRAP ( As Many Rounds As Possible )
5 Mins
Heavy Farmers Carry With Backpack
100 Skips Or 100 Jumping Jack Or 300 M Sprint
W6 SATURDAY
FOR TIME
6 ROUNDS
6 Reps / Leg Split Squats With Backpack
20 Reps / Total Single Leg V-ups
8 Reps/ Arm Bottle Deadlift
10 Reps/ Side Side Plank Pulse
3 ROUNDS
400 M Run / 2 Mins Skips Or Jumping Jacks
10 Lunges / Leg
20 Croissant Crunches
W6 SUNDAY
5 KM
( medium pace )
Walking
or
Jogging
or
Cycling