Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Power Jerk

7 sets of 6 with a 45lb bar

3-1-0 Tempo Back Squat*

5 sets of 5 with 45lb bar

*Three count to the hole, 1 count in the hole, speed to standing; limit rest to 2 min between sets.

Met-con-

Five-Seven rounds for time:

10 Dumbbell Thrusters or Wall Ball

15 Mountain Climbers, R/L = 1 rep

20 seconds Flutter Kicks

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con- T. Rice Conditioning Test

Complete:         

Three (3) 300 yard Shuttle Runs*

* Six (6) 50 yard shuttles.

*Rest 5 minutes between efforts.

To Pass Conditioning Test:

 *less than 200 lbs - 60 seconds and below

 *200 lbs-250 lbs - 65 seconds and below

 *greater than 250 lbs - 70 seconds and below

Cool-down-

800m Walk

Workout C:

Walk or Bike for at least 60 minutes

Workout D:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Barbell Floor Press

5 sets of 10 reps with 45lb Bar

*Limit Rest to 60 seconds b/n sets

Hang Squat Clean

10 sets of 3 reps with 45lb Bar

*Limit rest to 90 seconds b/n sets.

Met-con-

Five to Eight Rounds of 30 seconds each exercise:

Inchworm Push-ups

Single Leg RDL – left

Single Leg RDL – Right

Butterfly Sit-ups

Wall Sit

*Allow 10 seconds transition time between exercises.

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Push Press

5 sets of 10 with a 45lb bar

Paused Back Squat*

5 sets of 5 with 45lb bar

*Pause each rep in the hole for a two count; limit rest to 2 min between sets.

Met-con-

20-18-16-14-12-10 rep rounds of:

Goblet Squats

Slap Planks (R/L = 1 rep)

Weighted Sit-ups

*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:

Walk or Bike for at least 60 minutes

Workout D:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Barbell Thusters

7 sets of 5 reps with 45lb Bar

*Limit Rest to 90 seconds b/n sets

3-1-0 Tempo Romanian Deadlifts

5 sets of 10 reps with 45lb Bar

*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:

5 Renegade Man-makers

10 Dumbbell Russian Twist (R/L = 1rep)

10 Split Squats (reps leading ea leg; weight optional)

15 Dumbbell Swings

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Overhead Press

5 sets of 8 with a 45lb bar

Back Squat

4 sets of 12 with 45lb bar*

*limit rest to 90 seconds between sets

Met-con-

Seven rounds for time:

5 Dumbbell Overhead Split Squats (reps each leg)

7 Burpees

9 Dumbbell Ground-To- Overheads

12 Dumbbell Russian Twists (R/L = 1 rep)

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Five-Ten rounds for fastest effort:

Hill Sprints

*limit rest to 90 seconds b/n efforts.

Cool-down-

800m Walk

Workout C:

Walk or Bike for at least 60 minutes

Workout D:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Front Squat

4 sets of 12 reps with 45lb Bar

*Limit Rest to 90 seconds b/n sets

Romanian Deadlifts

5 sets of 10 reps with 45lb Bar

*Limit Rest to 90 seconds b/n sets

Met-con-

Five rounds for time:

10 Push-ups

25 Sit-ups

200m Run