Week of 07/05/20

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Press

2 sets of 5 with a 45lb bar

3 sets of 8 with 50

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 100lbs

3 sets of 5 with 110lbs

Met-con-

For time:

2000m Row, Damper set at #7

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Seven – Ten rounds of:

10 yard lateral Shuffle Down   

10 yard lateral Shuffle Back

50yd Sprint

*Rest on the walk back to start.

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 4 with 55lbs

3 sets of 8 with 65lbs

Incline Bench Press (barbell)

3 sets of 10 reps with empty bar

Lat Pull-downs (Cable Machine)

3-5 sets of 15 reps

*Limit rest to 60 sec b/n efforts.

Hang Power Clean

1 set of 3 reps with 45lbs

1 set of 3 with 50lbs

5 sets of 3 with 55lbs

Workout D:

Warm-up-

300m Walk

100m Power Skip

Met-con-

Complete Three rounds of:

800m Run

*Walk for 2 minutes between efforts.