Saturday, October 25, 2008

Prison Workout - Week 3

Here are the Week 3 daily workouts. Email me if you'd like the Excel worksheet.

Day 15
Monday, Oct 27th
20 minutes of: As many rounds as possible (AMRAP):
  • 5 dive bombers
  • 20 air squats
Day 16
Tuesday, Oct 28th
10 total rounds AFAP with varying repetition #s, alternating btwn:
  • situps: 10 reps each round
  • burpees: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(ex: 10 situps, 10 burpees, 10 situps, 9 burpees....)

Day 17
Wednesday, Oct 29th
20 minutes of AMRAP:
  • 5 pullups (or 10 inverted rows, or ignore)
  • 5 air getups (L)
  • 5 air getups (R)
  • 10 pushups
Day 18
Thursday, Oct 30th

Stationary bike for 20 mins -or-
Go for a run or walk.

Day 19
Friday, Oct 31st
20 mins of AMRAP:
  • 2 superman (each is 10-sec hold, use 5-sec rest btwn)
  • 8 seated knee tucks
  • 5 tuck jumps
Day 20
Saturday Nov 1st
10 rounds AFAP, varying rep#s:
  • side plank (L): use 10-sec hold
  • side plank (R): use 10-sec hold
  • mountain climbers: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Day 21
Sunday, Nov 2nd

Relax!

4 comments:

soup8 said...

I'm one day behind. D15, 1 minute run on treadmill, then WO, 18 rounds, my legs are tired. Good one Lou!

Louis Hayes said...

D15: 13rds +5 dives & 10 squats
D16: 13:05.
Really feeling the burn lately. Taking more 5-10 sec breathers than I want to....

Tony J. said...

D16: 11:40
..and you can keep your burpees Lou!

saluki450 said...

Just did D15- 15 rounds even, hit my last squat right before the buzzer. The air squats (again) left my legs crying for mommy.

Dan