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DAY 1

WARM-UP

5 minute jog/walk on treadmill

Then…

1 minute each, repeat 2x:

Jump rope
Squats
Light dumbbell push press
Bicycle crunches

Wide stance ground to overhead (with straight legs, bend over and reach in between legs to touch ground, then reach up to ceiling)

7 min AMRAPS

#1:

Buy-in: 0.25 mile run on treadmill or 400 meters on rower

3 power cleans
6 push-ups
9 hanging knee tucks or V-ups

3 minute rest

#2:

Buy-in: 100 jump ropes

9 deadlifts
6 squat jumps
3 burpees

3 minute rest

Repeat 2x


DAY 2

RUN DAY

Brisk five-minute warmup walk.

Jog 20 minutes


DAY 3

WARM-UP

5 min jog on treadmill

Then, 6 min:

Buy in: 200 meter on rower

Then, AMRAP:

10 Alternating lunges with overhead reaches
10 Inchworm push-ups
10 Alternating V-ups

WORKOUT

12 min:

Buy in: 0.5 mile run or 800 meter row (do the harder version that you are able to do)

Then, AMRAP:

10 barbell deadlifts
5 power cleans
10 barbell push presses

Rest 90 seconds

10 min:

Buy in: 0.25 mile run or 400 meter row (same rules as first round)

Then, AMRAP:

10 dumbbell single-arm bent over rows
10 dumbbell bench press
10 tricep dips

Rest 90 seconds

8 min:

Buy in: 0.10 mile run or 200 meter row (same rules as first round)

Then, AMRAP

10 squat jumps
10 push-ups
20 sit-ups

2 min finisher:

Max effort burpee step ups


DAY 4

RUN DAY

Brisk five-minute warmup walk.

Jog 25 minutes


DAY 5

WARM-UP

2 rounds:

300 meter row
20 squats
10 push-ups
10 squat jumps

SPEED & POWER WORKOUT

Today’s workout is going to help you improve your run pace and your overall power. It’s going to be tough, but hang in there. If you find you simply cannot finish the required amount of running and burpees in the time allotted, add another minute to each set (4 minutes for the run, 3 minutes for the burpees).

Run on the treadmill for 0.25 mile. Your goal is to finish UNDER 3 minutes. Push your speed more than you would in a regular run. The sooner you finish, the more rest you get.

At 3 minute mark, you have two minutes to do 10 burpees. Hold a plank for any time you have left in the two minute set.

Rest for 2 minutes.

Repeat 3-4x

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