Viral Workouts - Week of 5/10/20
Workout A:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Split Stance Press
3 sets of 5 with 45 lb bar (reps leading each leg)
Back Squat
5 sets of 10 with 45lb bar
*Lmit rest to 3 minutes b/n sets.
Met-con-
Six Rounds for Max Reps Each Effort:
30 seconds Speed Skaters
10 seconds Rest
30 seconds Reverse Crunch
10 seconds Rest
30 seconds Split Jacks
10 seconds Rest
30 seconds Shuttle Run
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Strength – Monkey Bars
Four Monkey Bar efforts
*Rest as needed between.
Met-con-
For 40 minutes complete:
30 seconds Run
30 seconds Walk
Workout C:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength –Barbell Floor Press
5 sets of 10 reps with 45lb Bar
Front Squat
5 sets of 10 reps with 45lb Bar
Met-con-
Complete Five rounds of:
Max Reps Push-ups
Max Reps V-ups
*Complete a ~100m Run after each Max rep round.
Workout D:
Warm-up-
~100m Power Skip
10 Cossack Squats (R/L = 1rep)
Strength – Barbell Step-ups
5 sets of 7 reps leading each leg.
*Yeti cooler makes a great step-up platform.
Met-con-
Complete Five rounds of:
10 Quadruped Single Leg Hip Extension (reps each side)
5 Burpees