Evening


21-15-9

Pistols (each leg)
KB Swings @ 32kg

Time: 7:17

Afternoon

21-15-9

HSPU
Burpees
KB Swings @ 32kg

Time: 5:29

Morning

5 rounds of:

10 DF
20 KB Swings @ 32kg

Time: 10:38

30km run

Morning

8 x 600m ( 1min rest in between)

Slowest time: 1:59

Noon

100 burpees

100 4ct flutter kicks

50 burpees

50 4 ct flutter kicks

50 burpees

50 4 ct flutter kicks

25 burpees

25 4 ct flutter kicks

25 burpees

25 4 ct flutter kicks

25 burpees

25 4 ct flutter kicks

25 burpees

25 4 ct flutter kicks

Time: 27:30

Night

21 DF
33 burpees
15 DF
33 burpees
9 DF
33 burpees

Time: 9:49

Morning

3 rounds of:

21 Goblet Squat @ 24kg
21 KB swings @ 32kg

2 rounds of:

15 pistols each leg
15 KB Snatches (each arm) @ 18kg

1 round of:

9 weighted pistols each leg w 18kg KB
9 KB Snatches @ 24kg each arm

Time: 22:00

Morning

1750m run

Time: 6:00


Morning

Murph with a 20kg backpack

Time: 59:50

Afternoon

0:00 - 15:00

21 HSPU
33 burpees
15 HSPU
33 burpees
9 HSPU
33 burpees

Time: 7:37

Then,

21-15-9
pull ups
burpees

Time: 5:17

4 rounds:
25 burpees
25 kb swings @ 32kg

Time: 7:50

4 rounds of:
25 push ups
25 burpees

Time: 7:16

10 DF
20 burpees
8 DF
20 burpees
6 DF
20 burpees
4DF
20 burpees
2 DF
20 burpees

Time: 7:45

First 10 minutes for time:

4 rounds of:
12 pull ups
25 burpees

Time: 7:56

Then rest remaining time till 10 minutes then,

10 pistol each leg
20 burpees
8 pistol each leg
20 burpees
6 pistol each leg
20 burpees
4 pistol each leg
20 burpees
2 pistol each leg
20 burpees

Time: 9:38

Afternoon

In school:

-Least number of sets to 50 L pull ups
*Everytime drop from the bar do the same number of HSPU for tt set*

15-10-8-7-7-6

-full recovery then,

- 10-9-8-7-6-5-4-3-2-1
Barbell military press
Barbell bent over rows
*Barbell @ 40kg

Time: 6:51

-full recovery then,

21-15-9
Dips
Burpees

Time: 3:19

Reach home:

150 KB Swings @ 32kg

*everytime bell drop do 10 burpees

Time: 8:36, 40 burpees done

21-15-9

Left arm KB snatches
Right arm KB snatches

all @ 24kg

Time: 12:12

Noon

200m run
100 Squats
200m run
90 Squats
200m run
80 Squats
200m run
70 Squats
200m run
60 Squats
200m run
50 Squats
200m run
40 Squats
200m run
30 Squats
200m run
20 Squats
200m run
10 Squats

Time: 20:49

21 DF
50 push ups
15 DF
50 push ups
9 DF
50 push ups

*do them unbroken*

Morning

21-15-9

Pull ups
HSPU

*All sets to be unbroken*

Rest till fully recovered then,

Max rep burpees in 10 minutes but only start on burpees after:

21-15-9
Pull ups
HSPU

55 burpees completed

Evening

20km easy run to recover from the previous few days

25 60kg deadlift
15 80kg deadlift
10 90kg deadlift
8 100kg deadlift
8 110kg deadlift
3 120kg deadlift
1 130kg deadlift

With 25 burpees in btwn sets of deadlifts

Morning

3 rounds of:

21-15-9
burpees
KB Swings @ 32kg

Time: 12:30

4 rounds of:

10 pull ups

25 burpees

Time: 8:00

Then after 10 minutes rest,

5 x 20 burpees

3 rounds of:

10 DF
40 push ups

40-30-20-10

Burpees
kb swings @ 32kg

Time: 7:52

Morning

21-15-9

HSPU
DF
Pistols (each leg)

Time: 16:28

Morning

10 DF
30 Burpees
8 DF
30 Burpees
6 DF
30 Burpees
4 DF
30 Burpees
2 DF
30 Burpees

Time: 10:55

Morning

10 minutes AMRAP:

30 burpees
30 KB swings @ 32kg

4 rounds completed

For time:

50 barbell thrusters @ 30kg
50 push ups
50 deadlifts @ 60kg
50 front squats @ 50kg
50 burpees

Time: 21:43

Full recovery then,

5 minutes MAX burpees (119)

21 pull ups
21 burpees
15 pull ups
15 burpees
9 pull ups
9 burpees
9 pistols
9 burpees
15 pistols
15 burpees
21 pistols
21 burpees


Time: 15:55

5 minutes rest then,

21-15-9
squats
burpees

time: 2:28

Afternoon

21 HSPU
30 KB swings
15 HSPU
30 KB wings
9 HSPU
30 KB swings

*KB swings @ 32kg

Time: 5:54

3 minutes rest then,

3 rounds of:

49 KB Swings @ 24kg
49 Push ups

Time: 8:58

GI Jane
100 burpee pull ups

Time: 10:33

5 minutes rest

100 burpees
Time: 4:51

7 minutes rest

21-15-9
Pistols(each leg)
Burpees

Time: 7:51

Long rest, then completed one round of 49er challenge.

Then,

4km run on the track
Time: 15:15

Morning

21 burpees
75m sprint
18 burpees
75m sprint
15 burpees
75m sprint
12 burpees
75m sprint
9 burpees
75m sprint
6 burpees
75m sprint
3 burpees
75m sprint

Time: 5:06

Afternoon

50-40-30-20-10
Burpees
KB Swings @ 32kg

Time: 13:42

Morning

50-30-20
Burpees
Box Jumps @ close to hip joint height

Time: 11:52

Morning

5k run (hard)

Time: 19:07

Evening

10-9-8-7-6-5-4-3-2-1 Dragonflags
with 20 push ups inbtwn sets

Time: 14:35

Morning

2 rounds of:

10-15-25-50

KB Swings @ 32kg
Burpees

Time: 21:43

Morning

5 rounds of:

10 KB swings

2 HSPU

15 KB swings

3 HSPU

25 KB swings

5 HSPU

50 KB swings

1min rest

Time: 34:08

*KB swings @ 32kg*

Afternoon

25-15-10

Burpeee pull ups
Burpee

Time: 7:32

2 rounds:

25-15-10

Burpee pull ups
burpees

*2 min rest btwn*

Time: 7:05, 7:49

500 sit ups

Barbara

5 rounds of:
20 pull ups
30 push ups
40 sit ups
50 squats

time: 27:48

21 pistols each leg
21 KB swings
15 pistols each leg w 18kg KB
15 KB swings
9 pistols each leg w 24kg KB
9 KBswings

Kb swings done w 32kg KB

TIME: 21:20