Viral Workouts - Week of 05/03/20
Workout A:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Press
3 sets of 7 with 45 lb bar
Behind the neck Push Press
5 sets of 3 with a 45lb bar
*Limit rest to 60 seconds b/n sets.
3-1-0 Tempo Back Squat*
4 sets of 8 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-
Eight rounds for Max reps each exercise:
20 sec Air Squats
10 sec Rest
20 sec Alternating Reverse Lunges
10 sec Rest
20 sec Burpees
10 sec Rest
20 sec Flutter Kicks
10 sec Rest
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
Complete 16 rounds of:
100m Run
100m Walk
Workout C:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – PAUSED** Barbell Floor Press
10 sets of 4 reps with 45lb Bar
*Limit Rest to 60 seconds b/n sets
**Pause for a 1 count with both elbows on the floor.
Hang Squat Clean + 2 Front Squat
15 sets of 1+2 reps with 45lb Bar
*Limit rest to 60 seconds b/n sets.
Met-con-
Six rounds for fastest effort:
30 seconds Mountain Climbers
30 seconds Bicycle Crunches
Hill Sprint
*Rest on the walk back to start.
Workout D:
Warm-up-
~100m Power Skip
10 Cossack Squats (R/L = 1rep)
Strength – Barbell Step-ups
5 sets of 5 reps leading each leg.
*Yeti cooler makes a great step-up platform.
5 sets of 3 reps
Met-con-
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Barbell Rotations (R/L = 1 rep)