Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – 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

Back Squat

2 sets of 5 with 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 80lbs

1 set of 2 with 90lbs

3 sets of 5 with 100lbs

Met-con-

Two rounds for fastest effort:

800m Row, Damper on #5

*Rest 2 minutes b/n efforts.

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Complete four-six rounds of:

5-10-15yd suicide sprints

Rest 60 seconds

Hill Sprint

*Rest 2 minutes.

Cool-down-

800m Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – 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 70lbs

3 sets of 5 with 75lbs

Incline Dumbbell Bench

5 sets of 10-15 reps

*Limit rest to 60 sec b/n sets.

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 3 with 115lbs

1 set of 5 with 125lbs

Workout D:

Warm-up-

300m Walk

100m Power Skip

Met-con-

Six-Eight rounds of:

5 Renegade Man-Makers (sub 10 Burpees)

100yd Sprint

*Rest on the walk back to start.

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Press

2 sets of 5 with a 45lb bar

1 set of 5 with 50lbs

1 set of 5 with 55lbs

3 sets of 5 with 60lbs

Back Squat

2 sets of 5 with 45lb bar

1 set of 5 with 65lbs

1 set of 5 with 75lbs

1 set of 5 with 85lbs

3 sets of 5 with 95lbs

Met-con-

Four rounds for fastest effort:

400m Row with Damper on #5

*Rest 2 minutes b/n efforts.

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Complete four-six rounds of:

100m Sprint

200m Jog

100m Walk

Cool-down-

400m Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Bench Press

2 sets of 5 with a 45lb bar

1 set of 5 with 55lbs

1 set of 5 with 65lbs

3 sets of 5 with70lbs

Incline Dumbbell Bench

5 sets of 10-15 reps

*Limit rest to 60 sec b/n sets.

Power Clean

5 sets of 2 reps with 65lbs

Workout D:

Warm-up-

300m Walk

100m Power Skip

Met-con-

Six-Eight rounds of:

30 seconds Flutter Kicks

50yd Sprint

*Rest on the walk back to start.

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Push Press

2 sets of 5 reps with 45lbs

1 set of 5 reps with 55lbs

5 sets of 5 reps with 65lbs

Paused Back Squat*

2 sets of 5 reps with 45lbs

1 set of 5 reps with 65lbs

5 sets of 5 with 85lbs

*Pause each rep in the hole for a two count; limit rest to 60 sec between sets.

Met-con-

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

Air 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:

In 30 minutes complete:

30 seconds Sprint

30 seconds Brisk Walk

Workout D:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Bench Press

2 sets of 5 reps with 45lbs

1 set of 5 reps with 65lbs

1 set of 5 reps with 70 lbs

5 sets of 5 reps with 75lbs

*Limit Rest to 90 seconds b/n sets

3-1-0 Tempo Romanian Deadlifts

5 sets of 8 reps with 75lbs

*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)  

10 Dumbbell Swings