Viral Workouts - Week of 04/19/20
Workout A:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Power Jerk
7 sets of 6 with a 45lb bar
3-1-0 Tempo Back Squat*
5 sets of 5 with 45lb bar
*Three count to the hole, 1 count in the hole, speed to standing; limit rest to 2 min between sets.
Met-con-
Five-Seven rounds for time:
10 Dumbbell Thrusters or Wall Ball
15 Mountain Climbers, R/L = 1 rep
20 seconds Flutter Kicks
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con- T. Rice Conditioning Test
Complete:
Three (3) 300 yard Shuttle Runs*
* Six (6) 50 yard shuttles.
*Rest 5 minutes between efforts.
To Pass Conditioning Test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below
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 Floor Press
5 sets of 10 reps with 45lb Bar
*Limit Rest to 60 seconds b/n sets
10 sets of 3 reps with 45lb Bar
*Limit rest to 90 seconds b/n sets.
Met-con-
Five to Eight Rounds of 30 seconds each exercise:
Inchworm Push-ups
Single Leg RDL – left
Single Leg RDL – Right
Butterfly Sit-ups
Wall Sit
*Allow 10 seconds transition time between exercises.