WEEK 12
W12 MONDAY
10 MIN – AMRAP
(As Many Rounds As Possible)
7 Inchworm Pushups
10 Ankle Touches / Each Side
5 Seal Rolls
--- REST 3 MINS ---
10 MIN – AMRAP
(As Many Rounds As Possible)
8 Mountain Climber Pushups
20 Russian Twists / Each Side
10 Hollow Rocks
W12 TUESDAY
FOR TIME
3 ROUNDS
15 Straddle Situps
30 Sec Plank Hold
8 Windmill With Bottle / Each Side
3 ROUNDS:
15 Scapular Pushups
30 Seconds Plank Hold
20 Reps V Situps
3 ROUNDS:
10 Meters Farmers Backpack Carry
10 Bicep Curls / Each Side
20 Bent Over Rows
W12 WEDNESDAY
12 MIN - AMRAP (As Many Rounds As Possible)
1 Heavy Backpack Deadlift
1 Side To Side Pushup
2 Heavy Backpack Deadlift
2 Side To Side Pushup
3 Heavy Backpack Deadlift
3 Side To Side Pushup
…
…
Continue Adding 1 Rep To Each
Movement Until Time Expires
-----REST 3 MINS-----
2 Min Left Plank Pulse
-----REST 1 MIN -----
2 Min Right Plank Pulse
W12 THURSDAY
FOR TIME
20 Bicycle Crunches
30 Seconds Boat / Hollow Hold
20 Single Leg V-ups
30 Seconds Boat / Hollow Hold
15 Push Through Crunches
30 Seconds Boat / Hollow Hold
20 Plank To Pushups
20 Single Leg Inclined Glute Bridges / Each Side
W12 FRIDAY
6 ROUNDS
Every 4 mins
Run 400m / 300 High knees / Swim 400 m
200 Skips / 150 Jumping Jacks
W12 SATURDAY
FOR TIME
5 ROUNDS
10 Close + Long Split Squat / Each Side
20 Window Wipers
2 Side Shuttle Drill ( 1 Left, 1 Right )
---REST 5 MINS ----
4 ROUNDS
10 Overhead Both Arms Lunges / Each Side
10 Frog Jumps
10 Dog Pose To Toe Touches / Each Side
W12 SUNDAY
YOGA
with
COACH SUFIYAN
@its_sufiyanmomin