Viral Workouts - Week of 05/24/20
Workout A:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Barbell Z Press
4 sets of 10 reps with 45 lb bar
Back Squat
3 sets of 15 with 45lb bar
Met-con-
Complete six rounds of:
20 sec Push-ups
10 sec Rest
20 sec Sit-ups
10 sec Rest
20 sec Renegade Rows
10 sec Rest
20 sec Jump rope
10 sec Rest
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Strength – Neutral grip Pull-ups on Monkey Bars
3 sets of 5 reps
*Use a band to assist pull-ups
*Rest as needed between efforts.
Met-con-
Complete eight rounds of:
100m Sprint
100m Walk
*Sprint the straightaways, walk the turns.
Workout C:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
5 sets of 10 reps
*Limit rest to 2 minutes b/n sets.
6 sets of 3 reps with 45lb Bar
*Limit rest to 60 seconds b/n sets.
Met-con-
20-15-10-5 rep rounds of:
Burpees
Supine Alternating Toe Touches (R/L = 1rep)
Workout D:
Warm-up-
~100m Power Skip
10 Cossack Squats (R/L = 1rep)
Strength – Barbell Good Mornings
5 sets of 7 reps
Sumo Stance Romanian Deadlifts
5 sets of 10 reps
Met-con-
As many rounds as possible in 15 minutes of:
10 Box Step-ups (reps leading each leg)
10 Dumbbell Russian Twist (R/L = 1rep)