Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Split Stance Press

3 sets of 5 with 45 lb bar (reps leading each leg)

Back Squat

5 sets of 10 with 45lb bar

*Lmit rest to 3 minutes b/n sets.

Met-con-

Six Rounds for Max Reps Each Effort:

30 seconds Speed Skaters

10 seconds Rest

30 seconds Reverse Crunch

10 seconds Rest

30 seconds Split Jacks

10 seconds Rest

30 seconds Shuttle Run

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Strength – Monkey Bars

Four Monkey Bar efforts

*Rest as needed between.

Met-con-

For 40 minutes complete:

30 seconds Run

30 seconds Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength –Barbell Floor Press    

5 sets of 10 reps with 45lb Bar

Front Squat

5 sets of 10 reps with 45lb Bar

Met-con-

Complete Five rounds of:

Max Reps Push-ups

Max Reps V-ups

*Complete a ~100m Run after each Max rep round.

Workout D:

Warm-up-

~100m Power Skip

10 Cossack Squats (R/L = 1rep)

Strength – Barbell Step-ups

5 sets of 7 reps leading each leg.

*Yeti cooler makes a great step-up platform.

Met-con-

Complete Five rounds of:

10 Quadruped Single Leg Hip Extension (reps each side)

5 Burpees

5 Bradford Press

5 Barbell Drag Curls

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Press

3 sets of 7 with 45 lb bar

Behind the neck Push Press

5 sets of 3 with a 45lb bar

*Limit rest to 60 seconds b/n sets.

3-1-0 Tempo Back Squat*

4 sets of 8 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-

Eight rounds for Max reps each exercise:

20 sec Air Squats

10 sec Rest

20 sec Alternating Reverse Lunges

10 sec Rest

20 sec Burpees

10 sec Rest

20 sec Flutter Kicks

10 sec Rest

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Complete 16 rounds of:

100m Run

100m Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – PAUSED** Barbell Floor Press   

10 sets of 4 reps with 45lb Bar

*Limit Rest to 60 seconds b/n sets

**Pause for a 1 count with both elbows on the floor.

Hang Squat Clean + 2 Front Squat   

15 sets of 1+2 reps with 45lb Bar

*Limit rest to 60 seconds b/n sets.

Met-con-

Six rounds for fastest effort:

30 seconds Mountain Climbers

30 seconds Bicycle Crunches

Hill Sprint

*Rest on the walk back to start.

Workout D:

Warm-up-

~100m Power Skip

10 Cossack Squats (R/L = 1rep)

Strength – Barbell Step-ups

5 sets of 5 reps leading each leg.

*Yeti cooler makes a great step-up platform.

Chin-up Negatives

5 sets of 3 reps

Met-con-

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Hand-release Push-ups

Bent Barbell Rows

Barbell Rotations (R/L = 1 rep)

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Press

3 sets of 5 with 45 lb bar

Split Jerk*

6 sets of 2 with a 45lb bar

*Lead left one rep, recover, then lead right the second rep and recover.  Be sure to recover to standing with bar overhead before bringing it down.

3-1-0 Tempo Back Squat*

4 sets of 7 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-

As many rounds as possible in 15-20min of:

4 Prone Weight Drags (R/L = 1 rep)

8 Prone 3-point flys (reps ea arm)

12 Weighted Thrusters

16 Jumping Jacks

Workout Demo: https://youtu.be/5nxDZflgJJo

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

For 20 minutes complete:

30 seconds Jog

30 seconds Walk

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 12 reps with 45lb Bar

*Limit Rest to 60 seconds b/n sets

Hang Squat Clean + 1 Front Squat  

15 sets of 1+1 reps with 45lb Bar

*Limit rest to 60 seconds b/n sets.

Met-con-

Complete Five rounds of:

10 Quadruped Single Leg Hip Extension (reps each side)

5 Burpees

5 Bradford Press

5 Barbell Drag Curls