Sentry Page Protection

DAY 1

WARM-UP

3 rounds:

200 meters on rower
15 squats
20 mountain climbers
30 second plank

STRENGTH

FRONT SQUATS

5-5-5-5-5

During each dash (-) – do 20 V-ups

WORKOUT

20 minute time cap

Start with 5 reps of each. Then 10 reps. Then 15-20-25…keep adding 5 reps until you run out of time.

Box jumps (or step ups)
Push-ups
Sit ups

Break up each completed set with 100 meters on the rower.


DAY 2

RUN DAY

Brisk five-minute warmup walk.

One repetition of the following:

- Jog 10 minutes

- Walk 3 minutes

- Jog 10 minutes


DAY 3

WARM-UP

5 minute walk or jog on treadmill

Then…

3 rounds of:

5 squats
5 push-ups
5 stiff leg deadlifts with a PVC pipe or very light dumbbells
10 mountain climbers

POWER: DEATH BY BURPEES

Start a running clock, and do 1 burpee. Rest until the top of the next minute. Then do 2 burpees. Continue adding one burpee at the top of every minute until you can’t complete the number of burpees you are on within a minute.

WORKOUT:

4 rounds – 35 minute time cap

20 kettlebell swings
20 hanging knee tucks (or V ups if you don’t have a pull-up bar or can’t do hanging knee tucks)
20 alternating dumbbell snatches
20 step ups with knee drives (10 per side)


DAY 4

RUN DAY

Brisk five-minute warmup walk.

One repetition of the following:

Jog 20 minutes no walking if possible.


DAY 5

WARM-UP

6 minute row:

Minutes 0, 2, 4: moderate speed

Minutes 1, 3, 5: fast (increasing speed each time)

When done:

3 rounds of…

10 squats
20 lunges
30 mountain climbers

STRENGTH:

12 min EMOM:

MIN 1: 5 heavy dumbbell Bulgarian split squats (per leg)

MIN 2: 45 second pigeon stretch (alternate legs per round)

WORKOUT:

45 seconds work/15 seconds rest

5 rounds total (take a full minute rest after each completed round):

Dumbbell thrusters
Hand release push –ups
Box jumps (or step ups)
Up and down planks
Dumbbell pullover sit-ups

Member Login
Welcome, (First Name)!

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