Week of 09/20/20
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 4 with 55lbs
1 set of 3 with 65lbs
1 set of 2 with 70lbs
4 sets of 4 with 75lbs
Back Squat
2 sets of 5 with 45lb bar
1 set of 4 with 75lbs
1 set of 3 with 105lbs
1 set of 2 with 125lbs
4 sets of 4 reps with 135lbs
Assistance Work-
Four rounds of:
15 Leg Extensions (on machine)
15 Leg Curls (on machine)
10 Kettlebell Stiff-legged Deadlifts (KEEP ABS ROCK TIGHT)
Workout B:
Warm-up-
Brisk Walk 400m
15 Push-ups
Met-con-
Four rounds for fastest effort:
5-10-15yd Shuttle Sprints
*Rest 60 seconds b/n efforts.
Four rounds for fastest effort:
Hill Sprint
*Rest on the walk back to start.
Eight rounds for fastest effort:
100m Sprint
100m 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 65lbs
1 set of 2 with 75lbs
4 sets of 4 reps with 80lbs
4 sets of 8 reps each arm
Chin-up Grip Lat Pulldowns
3-5 sets of 10-15 reps
*Limit rest to 60 sec b/n efforts.
Metcon-
21-15-9 calorie efforts on the Rower
*Perfom 15 reps each side KB Standing Side Crunches after each rep round.
Workout D:
Warm-up-
300m Walk
100m Power Skip
2 sets of 5 with 45lbs
1 set of 4 reps with 65lbs
1 set of 3 reps with 75lbs
1 set of 2 reps with 85lbs
4 sets of 4 reps with 90lbs
Bent Barbell Rows
5 sets of 5 with 60lbs
Assistance Work-
Complete 3-5 rounds of:
10 Pike Walks
10 Box Jumps and Step-down