Viral Workouts - Week of 04/12/20
Workout A:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Push Press
5 sets of 10 with a 45lb bar
Paused Back Squat*
5 sets of 5 with 45lb bar
*Pause each rep in the hole for a two count; limit rest to 2 min between sets.
Met-con-
20-18-16-14-12-10 rep rounds of:
Slap Planks (R/L = 1 rep)
*Complete ~100yd power skip after each rep round.
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
Five-Ten rounds for fastest effort:
Bleacher Runs
*Rest on the walk back down to start.
Cool-down-
800m Walk
Workout C:
Walk or Bike for at least 60 minutes
Workout D:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Barbell Thusters
7 sets of 5 reps with 45lb Bar
*Limit Rest to 90 seconds b/n sets
3-1-0 Tempo Romanian Deadlifts
5 sets of 10 reps with 45lb Bar
*Three count on the way down, pause at bottom for one count, fast to standing; Limit Rest to 90 seconds b/n sets.
Met-con-
AMRAP in 15min:
10 Dumbbell Russian Twist (R/L = 1rep)
10 Split Squats (reps leading ea leg; weight optional)