Week of 10/25/20

Week of 10/25/20

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Seated Overhead Press

2 sets of 5 with a 45lb bar

1 set of 4 with 50lbs

1 set of 3 with 55lbs

1 set of 2 with 60lbs

5 sets of 3 reps with 65lbs

Box Squat

2 sets of 5 with 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 100lbs

3 sets of 5 reps with 110lbs

Assistance Work-

Five rounds of:

10 Dumbbell Split Squats (reps each leg)

10 Barbell Hip Thrusts

30 seconds Supine Toe Reaches

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Complete Eight Rounds of:

100m Sprint

100m Walk

Cool-down-

400m Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Paused Bench Press

2 sets of 5 with a 45lb bar

1 set of 4 with 55lbs

1 set of 3 with 60lbs

1 set of 2 with 65lbs

3 sets of 5 with 75lbs

Incline Bench Press

2 sets of 5 with 45lb bar

1 set of 3 reps with 55lbs

3 sets of 5 reps with 60lbs

Wide Grip Lat Pull-downs on cable machine

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

For time:

Row 2000m with damper on 5

Workout D:

Warm-up-

300m Walk

100m Power Skip

Strength – 1 ¼ Front Squats

2 sets of 5 with 45lbs

1 set of 4 reps with 55lbs

7 sets of 3 reps with 65lbs

Romain Deadlifts

2 sets of 5 reps with 45lbs

1 set of 4 reps with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

5 sets of 3 with 90lbs

Assistance Work-

Four rounds of:

30 sec Tall Kneeling Alternating Push Press