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DAY 1

WARM-UP

1 min each – repeat 3x

Elliptical
Squats
Good mornings (with an empty bar – a light bar if you have one)
Inchworm push-ups

Part 1: Strength

5 rounds:

10 deadlifts (moderate weight)

In between, hold a plank for 45 seconds.

Part 2: Workout

EMOM (Every Minute On the Minute) – repeat for 5 rounds

Min 1: 45 seconds elliptical
Min 2: 8 burpees
Min 3: 15 Dumbbell bench presses (try to go heavy for this)
Min 4: 45 seconds jump rope
Min 5: 12 dumbbell push presses (try to go heavy for this)|
Min 6: REST


DAY 2: RUN DAY

Brisk five-minute warmup walk.

One repetition of the following:

- Jog 1/4 mile (or 3 minutes)

- Walk 1/8 mile (or 90 seconds)

- Jog 1/2 mile (or 5 minutes)

- Walk 1/4 mile (or 2-1/2 minutes)

- Jog 1/4 mile (or 3 minutes)

- Walk 1/8 mile (or 90 seconds)

- Jog 1/2 mile (or 5 minutes)


DAY 3

WARM-UP

300 meters on rower. Then…

5 minute AMRAP

10 Air squats
20 Mountain climbers
30 Step ups
40 jumping jacks

Part 1: Strength

10 minute EMOM

Min 1: 5 back squats (increase weight as you go – use squat rack if you have one)

Min 2: 30 second hollow holds

Part 2: Workout

4 minute AMRAPS

Reps start at 4 each and you will add 2 reps each time you go through the set. (4 reps-6 reps-8 reps, etc.)

1-2 minute rest between sets

If you want more – repeat any or all sets twice

Set 1 - bodyweight

Box jumps
Push-ups

Set 2 - barbell

Barbell thrusters
Burpees over barbell

Set 3 – kettlebell

Kettlebell goblet squats
Kettlebell swings

Set 4 – dumbbells

Single arm rows (all reps each side)
Shoulder press jumping jacks (do jumping jacks but push dumbbells overhead when jumping out)

Set 5 – core

V-ups
Shoulder taps (both sides = 1 rep)


DAY 4: RUN DAY

Brisk five-minute warmup walk.

One repetition of the following:

- Jog 1/4 mile (or 3 minutes)

- Walk 1/8 mile (or 90 seconds)

- Jog 1/2 mile (or 5 minutes)

- Walk 1/4 mile (or 2-1/2 minutes)

- Jog 1/4 mile (or 3 minutes)

- Walk 1/8 mile (or 90 seconds)

- Jog 1/2 mile (or 5 minutes)


DAY 5

WARMUP

5 minutes on treadmill or elliptical

Then…

2 rounds of:

10 Squats to calf raise
10 alternating straight leg kicks
10 alternating lateral lunges
30 second plank

Part 1: Strength/Power

12 minutes EMOM

Min 1: Power clean & jerk (push or split)

2 cleans + 1 jerk (increase weight as you go – doesn’t have to be every round, but try to go up at least every two sets. Working on lifting as heavy as possible while staying safe). Make sure to start with a warm-up set at a light weight and/or just the bar.

Min 2: 10 heavy kettlebell swings

Part 2: Workout

1 minute sets. 30 seconds rest in between. Repeat 2-3x depending on available time – be sure to leave time for the finisher

Bulgarian split squat – right side
Push up to dumbbell plank row
Bulgarian split squat – left side
Up and down planks
Lateral step ups on box – right
Jump rope
Lateral step ups on box – left
Burpees
Sit-ups

Finisher: 1000 meters on rower

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