WEEK 11
W11 MONDAY
FOR TIME
5 ROUNDS
10 Spiderman Pushups* /Each Side
20 Bear Pose Shoulder Taps / Each Side
*Push Ups Should Be Slow
Directly Into
Plank Hold
for 8 Mins
W11 TUESDAY
FOR TIME
4 ROUNDS
20 Air Squats
20 Walking Lunges
10 / Side Alternating Jumping Lunges
10 Squat Jumps
Core:
10 MIN - AMRAP
(As Many Rounds As Possible)
20 Flutter Kicks
5 Tuck Jumps
20 Seconds Right Side Plank Hold
20 Seconds Left Side Plank Hold
W11 WEDNESDAY
FOR TIME
20 Pushups, 1 Situp
19 Pushups, 2 Situps
18 Pushups, 3 Situps
…… continue this pattern until
2 Pushups, 19 Situps
1 Pushup, 20 Situps
W11 THURSDAY
MOBILITY FLOW
COACH SUFIYAN
@its_sufiyanmomin
20 - 30 Power Breaths
Perform each movement
for 30-40 seconds
End with
Slow breaths and meditation
W11 FRIDAY
FOR TIME
2 ROUNDS
100 Jumping Jacks / Skips
25 Ground To Overhead With Backpack
25 Burpees
-- REST 5 MINS ---
200 Jumping Jack / Skips
50 Ground To Overhead With Backpack
50 Burpees
3 SETS
Triangle Shuttle With Pushups Drill
W11 SATURDAY
FOR TIME
20 Suitcase Deadlift
80 Pulse Squats
60 Plank Knee To Elbow
40 V-situps
60 Side To Side Plank Twist
80 Cossack Squats
20 Inclined Glute Bridge
W11 SUNDAY
YOGA
with
COACH SUFIYAN
@its_sufiyanmomin