Sentry Page Protection

DAY 1

WARM-UP:

5 minute brisk walk on treadmill or outside

The rest of your full body warm-up will take place during your Benchmarks test.

PART 1:

Benchmarks (about 15 minutes)

We're going to re-do the Benchmarks workout today to see how you're coming along.

Use Google doc and fill in results for all exercises. We'll revisit this each month.

(Modify all jumping exercises. Jumping jacks should likely be removed entirely. Burpees can be done with a step out and step in rather than a jump out and in.

PART 2

4 minute EMOM - 1 min rest in between

Repeat 4x

3 barbell thrusters

6 hanging knees to chest

9 push-ups


DAY 2

RUN DAY

Brisk five-minute warmup walk.

One repetition of the following:

Jog 5 minutes

Walk 3 minutes

Jog 5 minutes

Walk 3 minutes

Jog 5 minutes

Walk 3 minutes


DAY 3

WARM-UP

300 meter row

Then...

3 rounds of:

4 push-ups

8 lateral lunges

10 squats

WORKOUT

The Six Minute Circuit

Alternate between 2 exercises for 1 minute each for a total of 6 minutes (3x each). Take a 90 second rest and move stations

1. ARMageddon

Push-ups

Bench dips

2. Legs for Days

Dumbbell front squats

Dumbbell walking lunges

3. Hell

Up and down planks

Burpees (step out and in if needed)

4. Core-a-palooza

Plank hold (do 30 second side planks in the second round)

Sit ups

5. Cardio Party

Row sprint

Mountain climbers


DAY 4

RUN DAY

Brisk five-minute warmup walk.

One repetition of the following:

Jog 8 minutes

Walk 5 minutes

Jog 8 minutes


DAY 5

Warm-up:

5 minutes on the elliptical

Then...

3 minute AMRAP

10 lunges
20 mountain climbers
30 bicycle crunches

STRENGTH EMOM- 12 min (6 rounds each)

10 front rack lunges

45 seconds V-ups

WORKOUT

800 meter row
20 hang power cleans
20 pike press push-ups (you can put your feet or knees on a box so that the push-up goes into your shoulders - like an upside down shoulder press)
20 air squats (for speed)

400 meter row
15 hang power cleans
15 pike press push ups
15 air squats (for speed)

200 meter row
10 hang power cleans
10 pike press push-ups
10 air squats

100 meter row
5 hang power cleans
5 pike press push-up
5 air squats

Finisher: 100 sit ups

Member Login
Welcome, (First Name)!

Forgot? Show
Log In
Enter Member Area
My Profile Not a member? Sign up. Log Out