Saturday, October 18, 2008

Prison Workout - Week 2

Here are the Week 2 daily workouts:

Day 8
Monday, Oct 20th
20 minutes of: As many rounds as possible (AMRAP):
  • 5 burpees
  • 1 side plank Right (use: 15-sec hold)
  • 1 side plank Left (use: 15-sec hold)
Day 9
Tuesday, Oct 21st
10 total rounds with varying repetition #s, alternating btwn:
  • pushups: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20
  • air squats: 40, 36, 32, 28, 24, 20, 16, 12, 8, 4
(ex: 2 pushups, 40 air squats, 4 pushups, 36 air aquats, 6 pushups....)

Day 10
Wednesday, Oct 22nd

20 minutes of AMRAP:
  • 5 pullups (or 10 inverted rows, or ignore)
  • 10 jackknives
  • 20 mountain climbers
Day 11
Thursday, Oct 23rd

Read a book.

Day 12
Friday, Oct 24th
20 mins of AMRAP:
  • 10 diamond pushups
  • 5 air getups Left arm/knee up
  • 5 air getups Right arm/knee up
  • 1 Superman (use: 10-sec hold)

Day 13
Saturday Oct 25th

15 rounds as fast as possible (AFAP):
  • 2 squat jumps
  • 3 pullups (or 6 inverted rows, or ignore)
  • 10 Seated knee tucks
Day 14
Sunday, Oct 26th

Relax!

8 comments:

saluki450 said...

Cool, burpees make a stunning entrance... I've been waiting for them. Day 8 & 9 look good, can't wait to do them. Good luck to all.

Dan

mikeyc1972 said...

18 rounds. BURPEES=PUKIE.LOL! Today is my 36th birthday and this one made me feel like an old man afterwards!

saluki450 said...

21 rounds. Man, my core is toast. Tomorrow's BJJ is going to be rough...

Dan

mikeyc1972 said...

11:17 for today!

Louis Hayes said...

D8: 14 rds
D9: 13:37 with Team
I watched two guys do sub-8min D9s. Crazy!!

soup8 said...

D10. It is clear that I must work on my core. I sucked at the jack knifes! Good job by the team yesterday for D9. Awesome job by the commmander and Pauly!

saluki450 said...

Well, I came down with an awesome case of the stomach flu Tuesday morning (0200) which completely knocked me on my rear. I'm mobile today but am still recovering from my Tuesday's workout. Hopefully I can do D9 on Thursday or Friday. Everyone else, GET SOME for me.

Dan

Louis Hayes said...

D12: 9 rds
D13: 10:25 w/ pullups