Week of 08/16/20
Workout A:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Push Press
2 sets of 5 with a 45lb bar
1 set of 3 with 50lbs
1 set of 2 with 55lbs
5 sets of 3 with 65lbs
Back Squat
2 sets of 5 with 45lb bar
1 set of 4 with 65lbs
1 set of 3 with 95lbs
1 set of 2 with 115lbs
5 sets of 3 with 125lbs
Assistance Work-
Four rounds of:
10 Barbell Goodmornings, 45lb bar
10 Russian Twist (R/L = 1 rep)
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
Complete four-six rounds of:
Stadium Stair Runs
Rest during walk down
35 Sit-ups
200m Run
200m Walk
Cool-down-
800m Walk
Workout C:
Warm-up-
25 Jumping Jacks
Jog a moderate distance
Strength – Wide Grip Bench Press
2 sets of 5 with a 45lb bar
1 set of 4 with 55lbs
1 set of 3 with 60lbs
1 set of 2 with 65lbs
5 sets of 3 with 70lbs
Paused* Incline Bench Press (barbell)
3 sets of 7 reps with 55lbs
*Pause each rep on chest for 1 count.
Seated Rows (Cable Machine)
3-5 sets of 15 reps
*Limit rest to 60 sec b/n efforts.
Metcon-
Four rounds for time:
20 sec Chin-Over-Bar Hang
5 Push-ups
10 Burpees
Workout D:
Warm-up-
300m Walk
100m Power Skip
2 sets of 5 with 45lbs
1 set of 4 reps with 55lbs
1 set of 3 reps with 65lbs
10 sets of 3 reps with 75lbs
*Limit rest to 60 seconds between sets.
Deadlift
1 set of 5 with 85lbs
1 set of 5 with 115lbs
1 set of 5 with 125lbs
1 set of 5 with 135lbs
Assistance Work-
Four rounds of:
10 Romanian Deadlift, 75lbs
10 Lateral Box Step-ups (reps each leg, no weight)