Viral Workouts - Week of 5/17/20

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Barbell Z Press  

4 sets of 8 reps with 45 lb bar

Paused Back Squat

5 sets of 10 with 45lb bar

*Pause for a 1 count in the hole of each rep; Lmit rest to 3 minutes b/n sets.

Met-con-

Complete 6-8 rounds of:

30 seconds Russian Twist

30 seconds DB Swing

30 seconds Jingle Jangles

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Strength – Monkey Bars

Four Monkey Bar efforts

*Rest as needed between efforts.

Met-con-

Six rounds for fastest effort:

200m Run

Hill Sprint

*Rest for 2 minutes b/n efforts

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Barbell Thrusters

5 sets of 10 reps with 45lb Bar

Met-con-

Four rounds for max reps each exercise:

45 sec Air Squats

15 sec Rest

45 sec Sit-ups

15 sec Rest

45 sec Mountain Climbers

15 sec Rest

45 sec Burpees

15 sec Rest

Workout D:

Warm-up-

~100m Power Skip

10 Cossack Squats (R/L = 1rep)  

Strength – Barbell Good Mornings

5 sets of 5 reps

Barbell Romanian Deadlifts

5 sets of 10 reps

Met-con-

Complete 5 rounds of:

5 Renegade Man-makers

15 Standing Side Crunches (reps each side)

30 seconds flutter kicks