Week of 06/07/20
Workout A:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Push Press
2 sets of 5 reps with 45lbs
1 set of 5 reps with 55lbs
5 sets of 5 reps with 65lbs
Paused Back Squat*
2 sets of 5 reps with 45lbs
1 set of 5 reps with 65lbs
5 sets of 5 with 85lbs
*Pause each rep in the hole for a two count; limit rest to 60 sec between sets.
Met-con-
20-18-16-14-12-10 rep rounds of:
Air Squats
Slap Planks (R/L = 1 rep)
*Complete ~100yd power skip after each rep round.
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
Five-Ten rounds for fastest effort:
Bleacher Runs
*Rest on the walk back down to start.
Cool-down-
800m Walk
Workout C:
In 30 minutes complete:
30 seconds Sprint
30 seconds Brisk Walk
Workout D:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Bench Press
2 sets of 5 reps with 45lbs
1 set of 5 reps with 65lbs
1 set of 5 reps with 70 lbs
5 sets of 5 reps with 75lbs
*Limit Rest to 90 seconds b/n sets
3-1-0 Tempo Romanian Deadlifts
5 sets of 8 reps with 75lbs
*Three count on the way down, pause at bottom for one count, fast to standing; Limit Rest to 90 seconds b/n sets.
Met-con-
AMRAP in 15min:
10 Dumbbell Russian Twist (R/L = 1rep)
10 Split Squats (reps leading ea leg; weight optional)