WEEK 07
W7 MONDAY
FOR TIME
25 Ground To Overhead With Backpack
25 Push Ups
25 Ground To Overhead With Backpack
25 Plank Side To Side Twist / Each Side
25 Close Grip Pushups
25 Burpees
100 High Knees
W7 TUESDAY
PART 1
3 ROUNDS
10 Tempo Air Squats
( 5 Seconds To Go Down, 5 Seconds Hold At Bottom,
5 Seconds To Come Up )
10 Tempo Glute Bridges
( 5 Seconds To Come Up,5 Seconds Hold ,
5 Seconds To Go Down )
PART 2
AMRAP (As Many Rounds As Possible)
15 Min
10 Both Arm Overhead Lunges
20 Deadlift With Backpack
20 Push Through Crunches
W7 WEDNESDAY
A : 30 Burpees
B : 2 Minute Plank Hold
C: 20 Hand Release Push Ups
D: 15 Tuck Jumps
E: 300 Skips
F: 15 Burpees
G: 1 Min Wall Sit
H: 50m Bear Crawl
I: 50 Situps
J: 15 Burpees With Tuck
Jumps
K: 20 Plank Side To Side Twist
L: 30 Mountain Climber Push
Ups
M: 800 M Run/ 3 Min Jumping
Jacks / Skip
N: 20 Split Squat / Each Leg
O: 50 Jumping Lunges
P: 30 Shoulder Taps
Q: 50 Lunges
R: 30 Push Ups
S: 2 Min Wall Sit
T: 80 Situps
U: 30 V Situps
V: 40 Hollow Rocks
W: 400m Sprint
X: 100 Mountain Climber /
Left+right=1
Y: 150 Skips
Z: 100 Burpees
NAME YOUR WORKOUT
W6 THURSDAY
MOBILITY FLOW
COACH SUFIYAN
@its_sufiyanmomin
20 - 30 Power Breaths
Perform each movement
for 30-40 seconds
End with
Slow breaths and meditation
W7 FRIDAY
AMRAP (As Many Rounds As Possible)
20 Mins
20 Flutter Kicks
20 Pushup to Plank
20 single leg V ups
20 Bent Over Fly
Then,
1 mile Run / 5 mins High Knees
W7 SATURDAY
FOR TIME
6 - 9 - 12 reps
Deadlift with backpack
Single arm Overhead lunges
-----REST 3 mins-----
12 - 9 - 6 reps
Deadlift with backpack
Both arms overhead lunges
4 ROUNDS
20 reps Bent Over rows
15 Reps Glute bridges
8 reps/side Single leg glute bridges
W6 SUNDAY
5 KM
( medium pace )
Walking
or
Jogging
or
Cycling