Week of 09/27/20

Week of 09/27/20

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Seated Overhead Press

2 sets of 5 with a 45lb bar

3 sets of 5 reps with 50lbs

Box Squat

2 sets of 5 with 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

3 sets of 5 reps with 95lbs

Assistance Work-

Four rounds of:

15 Leg Extensions (on machine)

15 Leg Curls (on machine)

15 Kneeling Cable Crunches

10 Kettlebell Stiff-legged Deadlifts (KEEP ABS ROCK TIGHT)

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Complete Ten rounds for fastest effort:

10 Sit-ups

10 Mountain Climbers (R/L = 1rep)

50yd Sprint

*Rest on the walk back to start.

Cool-down-

800m Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Paused Bench 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 60lbs

3 sets of 5 with 65lbs

Landmine Press

4 sets of 10 reps each arm

Chin-up Grip Lat Pulldowns

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

As many rounds as possible in 14 minutes:

5 Kettlebell Figure 8’s (R/L = 1 rep)

7 Seated KB Press

9 KB Extended Leg Raises

12 Standing Side Crunches (Reps ea side)

Movement Demo: https://youtu.be/u1_uvY4hrpY