Here are the daily WOs for Week 4. I decided to add a couple movements to each day, instead of the couplets or triplets in the past. This might increase the amount the rest between any one particular muscle group THAT DAY, but also increases the frequency for that body part THAT WEEK. The air squats are light, but the core will be toast. Also, if you are anxious over the increase in dive bombers, you can thank Roger and Matt for that suggestion!
Froggy: Day 23 is for you. You didn't think I'd actually leave out the AGUs, did you?
Tough Noodles and Nick: Day 26's pullups are just for you!
Monday, Nov 3rd
20 minutes of: As many rounds as possible (AMRAP):
- 3 pullups (or 6 inverted rows, or ignore)
- 6 dive bombers
- 9 situps
- 12 air squats
Tuesday, Nov 4th
5 total rounds AFAP with varying repetition #s, alternating btwn:
- air getups (R): 2, 4, 6, 8, 10
- air getups (L): 2, 4, 6, 8, 10
- mountain climbers: 10 each round
- jackknives: 10, 8, 6, 4, 2
(ex: 2 aguR, 2 aguL, 10mc, 10jk, 4/4/10/8, 6/6/10/6, etc)
Wednesday, Nov 5th
20 minutes of AMRAP:
- side plank (L): 10-sec hold
- side plank (R): 10-sec hold
- 10 diamond pushups
- 4 squat jumps
Thursday, Nov 6th
Friday, Nov 7th
20 mins of AMRAP:
- plank: 30-sec hold
- superman: 10-sec hold
- 8 pullups (or 16 inverted rows, or ignore)
- 4 dive bombers
Saturday Nov 8th
For studs: AFAP
For beginners: Just do them, even if it takes all day.
This is my final day of the 100 Day Burpee Challenge!
Sunday, Nov 9th