Week of 06/14/20

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Press

2 sets of 5 with a 45lb bar

1 set of 5 with 50lbs

1 set of 5 with 55lbs

3 sets of 5 with 60lbs

Back Squat

2 sets of 5 with 45lb bar

1 set of 5 with 65lbs

1 set of 5 with 75lbs

1 set of 5 with 85lbs

3 sets of 5 with 95lbs

Met-con-

Four rounds for fastest effort:

400m Row with Damper on #5

*Rest 2 minutes b/n efforts.

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Complete four-six rounds of:

100m Sprint

200m Jog

100m Walk

Cool-down-

400m Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Bench Press

2 sets of 5 with a 45lb bar

1 set of 5 with 55lbs

1 set of 5 with 65lbs

3 sets of 5 with70lbs

Incline Dumbbell Bench

5 sets of 10-15 reps

*Limit rest to 60 sec b/n sets.

Power Clean

5 sets of 2 reps with 65lbs

Workout D:

Warm-up-

300m Walk

100m Power Skip

Met-con-

Six-Eight rounds of:

30 seconds Flutter Kicks

50yd Sprint

*Rest on the walk back to start.