Week of 06/21/20

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Press

2 sets of 5 with a 45lb bar

1 set of 4 with 50lbs

1 set of 3 with 55lbs

1 set of 2 with 60lbs

3 sets of 5 with 65lbs

Back Squat

2 sets of 5 with 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 80lbs

1 set of 2 with 90lbs

3 sets of 5 with 100lbs

Met-con-

Two rounds for fastest effort:

800m Row, 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:

5-10-15yd suicide sprints

Rest 60 seconds

Hill Sprint

*Rest 2 minutes.

Cool-down-

800m 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 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 70lbs

3 sets of 5 with 75lbs

Incline Dumbbell Bench

5 sets of 10-15 reps

*Limit rest to 60 sec b/n sets.

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 3 with 115lbs

1 set of 5 with 125lbs

Workout D:

Warm-up-

300m Walk

100m Power Skip

Met-con-

Six-Eight rounds of:

5 Renegade Man-Makers (sub 10 Burpees)

100yd Sprint

*Rest on the walk back to start.