Viral Workouts - Week of 04/26/20
Workout A:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Press
3 sets of 5 with 45 lb bar
Split Jerk*
6 sets of 2 with a 45lb bar
*Lead left one rep, recover, then lead right the second rep and recover. Be sure to recover to standing with bar overhead before bringing it down.
3-1-0 Tempo Back Squat*
4 sets of 7 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-
As many rounds as possible in 15-20min of:
4 Prone Weight Drags (R/L = 1 rep)
8 Prone 3-point flys (reps ea arm)
12 Weighted Thrusters
16 Jumping Jacks
Workout Demo: https://youtu.be/5nxDZflgJJo
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
For 20 minutes complete:
30 seconds Jog
30 seconds Walk
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 12 reps with 45lb Bar
*Limit Rest to 60 seconds b/n sets
Hang Squat Clean + 1 Front Squat
15 sets of 1+1 reps with 45lb Bar
*Limit rest to 60 seconds b/n sets.
Met-con-
Complete Five rounds of:
10 Quadruped Single Leg Hip Extension (reps each side)
5 Burpees