Nonstop 2k12

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l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Mon Jul 30, 2012 11:40 pm

Monday
Jump Rope: 45s/45s/30s/15s
Pushups to failure
Chinnies till burn

x4
No rest
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Wed Aug 01, 2012 1:45 pm

Tuesday
A1 Hanging leg raise: 6 reps
A2 GHR: 6 reps
x2

B1 Banded Neutral pull-ups: 5 reps
B2 OLS: 3 reps
x2

C1 Pike Press: 7 reps
C2 Banded Good Mornings: 10 reps
x2

Rest between exercises: 60 sec
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Wed Aug 01, 2012 1:51 pm

Wednesday
5 Burpees
8 Pushups
200m jog

x4
Time: 17m 53s
Active rest: After circuits 1 and 2 = 200m walk
After circuit 3 = 400m walk
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Wed Aug 01, 2012 11:57 pm

Thursday
Rollouts x 5
Knee Hugs x 17
Supermans x 15
Side Crunch x 10 per side (slow cadence)
Chinnies

x2
Circuit rest: 120 sec
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Sat Aug 04, 2012 1:26 pm

Saturday
5 med ball woodchoppers
5 med ball slams
5 burpees

x8
Time: 12m 35s
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Sun Aug 05, 2012 10:15 am

Sunday
A1 Hanging leg raise: 6 reps
A2 GHR: 6 reps
x3

B1 Banded Chin-ups: 5 reps
B2 OLS: 3 reps
x2

60 sec rest b/w exercises.
Last edited by l3lind Dog on Mon Aug 06, 2012 11:06 am, edited 1 time in total.
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Mon Aug 06, 2012 11:05 am

Monday
Sprint 50m
Run backwards to starting line
60 sec rest

x15 min
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Thu Aug 09, 2012 6:52 am

Wednesday
Deck of Cards:
Red cards = Burpees
Black cards = Pushups

21 Cards in 15 min
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Sat Aug 11, 2012 4:26 am

Saturday
A1 Hanging leg raise: 6 reps
A2 GHR: 6 reps
x3

B1 Banded Pull-ups: 4 reps
B2 OLS: 3 reps
x3

C1 Pike Press: 7 reps
C2 Banded Good Mornings: 10 reps
x2

60 sec rest b/w exercises.
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm

l3lind Dog
Posts: 244
Joined: Tue Jan 03, 2012 7:40 am
Location: Jax, FL

Re: Nonstop 2k12

Postby l3lind Dog » Sun Aug 12, 2012 5:01 am

Sunday
Jog 400m
10 med ball slams
Rest 60 sec

x3
Time: 12 min
First Goals:
-150lb
-15 Pull-ups
-1 Standing Rollout
-1 OL Squat for each leg
-1 OA Pushup for each arm


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