Week 10

Week 1

Monday Rest

Tuesday Rest

Wednesday Rest

Thursday 36:34 PB- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Friday 34:20 PB-Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Saturday 33:19 PB-Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Sunday Rest Day

Week 2

Monday 7:31 PB- Metis-10/25/10 each- Burpees, Climbers, High Jump

120 PB- Max Leg Levers – 300sec

14 PB-Max Pull Ups – 100 sec

Tuesday 42:58 Dione-3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees

Wednesday 31:51 PB- Artemis-50 burpees, 50 pullups, 100 pushups, 150 squats, 50 burpees

Thursday 22:41 PB- 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.

Friday 6:51 PB- Poseidon-20/15/10/5 each- pullups & pushups

8:15 Metis-10/25/10 each- Burpees, Climbers, High Jump

Saturday Rest Day

Sunday Rest Day

Week 3

Monday 2 Rounds Each-

6:59 PB & 9:10- Metis-10/25/10 each- Burpees, Climbers, High Jump

160 & 150- Max Squats – 300 sec

Tuesday Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Wednesday 39:53 PB- Apollon-3 rounds- 25 burpees, 400m run, 50 deep squats, 400m run

20 PB- Max Pull-ups 100sec (Jump Assisted)

30 PB-Max Handstand Push-ups 100sec (modified)

Thursday 23: 06 (outdoor run) - 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk. Friday

2 rounds each

7:00 & 12:11- Metis-10/25/10 each- Burpees, Climbers, High Jump

165 PB & 140- Max Squats – 300 sec

Saturday Rest Day

Sunday Rest Day

Week 4

Monday 31:32- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Tuesday 29:36 PB - Hyperion-6 rounds- 6 HS pushups, 12 strict pullups, 6 One Hand Pushups each arm, 12 pistols, 60
second rest

90- Max Leg Levers – 300sec

Wednesday 52 PB- Max Burpees – 300 sec

12:31 PB- Ares-5 rounds- 7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest

Thursday 22:17 PB- 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.

Friday 33:05- Aphrodite-50/40/30/20/10 each- Burpees, Air Squats, Situps

Saturday Rest Day

Sunday Rest Day

Week 5

Monday 27:07 PB- Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest

Tuesday 26:52 PB- Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest

Wednesday Iris-.6 mile (1K) run, 5 rounds each - 100 jumping jacks, 100 climbers-.6 mile (1K) run

Thursday Rest

Friday 32:45- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Saturday 33:45- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Sunday Rest Day

Week 6

Monday 31:47- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Tuesday 30:54 PB- Aphrodite-50/40/30/20/10 each- Burpees, Air Squats, Situps

Wednesday 55 PB- Max Burpees- 300 seconds

11:39 PB- Ares-5 rounds- 7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest

Thursday 21:29 PB- 2 mile (3.22 km) run- Nice and easy at a pace so that you can still sing or talk.

Friday Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Saturday Apollon-3 rounds- 25 burpees, 400m run, 50 deep squats, 400m run

Sunday Rest Day

Week 7 (Hell Week)

Monday Mandatory Rest Day

Tuesday 40:09- Apollon-3 rounds- 25 burpees, 400m run, 50 deep squats, 400m run

DNA- Jump Max- 300 seconds

21:14 - Kentauros- 6 rounds- 1x20m walking lunges, 10 high jumps, 1x20m burpee frogs, 10 high jumps

Wednesday Mandatory Rest Day

Thursday 46:38 PB- Kentauros- 6 rounds- 2x20m walking lunges, 10 high jumps, 2x20m burpee frogs, 10 high jumps

DNA- Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest

11:35 PB- Ares-5 rounds- 7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest

Friday Mandatory Rest Day

Saturday 38:04 PB- Venus-4 rounds- 50 pushups, 20 jackknives, 50 deep squats

DNA- Burpee Max- 300 seconds

DNA- Hades- 3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Sunday Mandatory Rest Day

Week 8

Monday Hades- 27:49 PB 3rounds x (25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run)

Max Burpees- 40раз =300sec

Metis- 9:36 10/25/10 each x (Burpees, Climbers, High Jump)

Tuesday Atlas- 36:31 PB - Run 2K, 50 deep squats, 50 burpees, 50 frogger, 50 leg lever, 100 jumps

Wednesday Max Burpees- 50раз = 300sec

Metis- 7:09 - 10/25/10 each x (Burpees, Climbers, High Jump)

Thursday 2 Mile Run (3.6 km)- 21:04 PB

Friday Rest

Saturday Apollon- Cut short due to migraine 3 roundsx (25 burpees, 400m run, 50 deep squats, 400m run)

Sunday Rest Day

Week 9

Monday Ares (10:41PB) = 5 rounds x (7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest)

Max Lunges- 83 PB – 300 sec

Poseidon- 5:05 PB = 20/15/10/5 each x (pullups & pushups)

Max Squats- 161 – 300 sec

Tuesday Rest

Wednesday Dione-39:49PB = rounds x(75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees)

Thursday 2 Mile Run (3.6km)- 19:57 PB

Friday Kentauros = 6 rounds x (2x20m walking lunges, 10 high jumps, 2x20m burpee frogs, 10 high jumps)

Saturday Ares= 5 rounds x (7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest)

Max Lunges= 300sec

Poseidon= 20/15/10/5 each x (pullups & pushups)

Max Squats= 300 sec

Sunday Rest Day

Week 10

Monday Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest

Tuesday Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest

Wednesday Iris-.6 mile (1K) run, 5 rounds each - 100 jumping jacks, 100 climbers-.6 mile (1K) run

Thursday Rest

Friday Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Saturday Rest Day

Sunday Rest Day

Дата добавления: 2015-07-10