Week of 06/28/20

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 65lbs

3 sets of 5 with 70lbs

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 95lbs

3 sets of 5 with 105lbs

Met-con-

Five rounds for time:

10 Seated DB Press  

15 Bicycle Crunches (R/L = 1 rep)

400m Row

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Ten rounds for fastest effort:

Stadium Stair runs

*Rest 2 minutes b/n efforts.

Cool-down-

1 mile 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 75lbs

4 sets of 4 with 80lbs

Incline Dumbbell Bench

5 sets of 10-15 reps

*Limit rest to 60 sec b/n sets.

Lat Pull-downs (Cable Machine)

3-5 sets of 15 reps

*Limit rest to 60 sec b/n efforts.

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 3 with 115lbs

1 set of 2 with 125lbs

1 set of 5 with 130lbs

Workout D:

Warm-up-

300m Walk

100m Power Skip

Strength – Monkey Bars

3 Monkey Bar Efforts

*Rest as needed between

Met-con-

Complete Ten Rounds of:

100m Run

100m Walk