Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Pin Overhead 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

1 set of 1 with 65lbs

3 sets of 5 with 70lbs

*Pins set at eye level

Back Squat

2 sets of 5 with 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 95lbs

1 set of 2 with 110lbs

5 sets of 3 reps with 120lbs

Assistance Work-

Five rounds of:

7 Hang Power Clean, 45lbs

10 Kettlebell Sumo Deadlift High Pull

15 Racked Barbell Push-ups

30 seconds Flutter Kicks

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

As many rounds as possible in 14minutes of:

5 Hanging Knee Raises

10 Push-Balls*

15 Air Squats

*Push-Balls are a wall ball shot without the squat.  Use your push press skills to launch medicine ball to 10ft target.

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – 1 Pause Bench Press* + 1 Speed Bench Press

2 sets of 5 with a 45lb bar

1 set of 1+2 with 65lbs

1 set of 1+1 with 75lbs

1 set of 1+1 with 85lbs

8 sets of 1+1 with 90lbs

*Pause at the bottom of first rep for a 1 count.

Incline Bench Press

3-5 sets of 10 with 35lb bar

*Limit rest to 60 seconds b/n sets.

Standing Shoulder Extensions on Cable Machine

3-5 sets of 10-15 reps

Metcon-

21-15-9 rep rounds for time:

Burpees

Calories Row

Workout D:

Warm-up-

300m Walk

100m Power Skip

Strength – Front Box Squat   

2 sets of 5 with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 65lbs

1 set of 2 reps with 75lbs

5 sets of 3 reps with 85lbs

Good Mornings  

5 sets of 5 reps with 45lbs

Assistance Work-

Four Rounds of:

5 Pizza Z-Press

5 Standing Barbell Curl

10 Dumbbell Split Squat (reps ea leg)

15 Incline Bench Reverse Crunches

Quit Skipping Your Deadlifts

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Pin Overhead 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

1 set of 1 with 65lbs

5 sets of 3 with 70lbs

*Pins set at eye level

Back Squat

2 sets of 5 with 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 105lbs

3 sets of 5 reps with 115lbs

Assistance Work-

Four rounds of:

10 Snatch Grip Romanian Deadlift, 45lbs      

30 seconds Supine Toe Touches      

10 Alternating Reverse Lunges (R/L = 1rep)     

10 Landmine Rotations (R/L = 1 rep)     

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Complete five rounds for max effort each exercise:

60sec Barbell Box Step-ups (Alternate Leading Legs), 45lb

60 sec Row

60 sec Jumprope Singles

*Allow 15sec transition time b/n intervals

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – 1 Pause Bench Press* + 1 Speed Bench Press

2 sets of 5 with a 45lb bar

1 set of 1+2 with 60lbs

1 set of 1+2 with 70lbs

1 set of 1+2 with 80lbs

8 sets of 1+2 with 85lbs

*Pause at the bottom of first rep for a 1 count.

Overhead Press

3-5 sets of 10 with 35lb bar

Wide Prone Grip on Lat Pull-down Machine   

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Push-ups

Ring Rows

Dumbbell Hang Power Snatch (reps each arm)

Workout D:

Warm-up-

300m Walk

100m Power Skip

Strength – Front Box Squat   

2 sets of 5 with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 65lbs

1 set of 2 reps with 75lbs

5 sets of 3 reps with 80lbs

Block Pulls (~12”)   

2 sets of 5 reps with 95lbs

1 set of 4 reps with 115lbs

1 set of 3 reps with 125lbs

1 set of 2 reps with 135lbs

5 sets of 3 reps with 145lbs

Assistance Work-

Four rounds of:

15 Russian Kettlebell Swings, 25lbs    

10 Hanging Knee Raises     

10 Medball Hamstring Curls    

10 Russian Twist (R/L = 1 rep)

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Pin Overhead 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

*Pins set at eye level

Back Squat

2 sets of 5 with 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 105lbs

7 sets of 3 reps with 115lbs*

*Limit rest to 90 seconds between sets.

Assistance Work-

Four rounds of:

10 Snatch Grip Romanian Deadlift, 45lbs     

30 seconds Supine Toe Touches     

10 Alternating Reverse Lunges (R/L = 1rep)     

10 Landmine Rotations (R/L = 1 rep)    

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

For max distance each interval:

3 minutes Treadmill Run*

3 minutes Row

2 minutes Treadmill Run

2 minutes Row

90 seconds Treadmill Run

90 seconds Row

60 seconds Treadmill Run

60 seconds Row

*Row damper on 5

**Limit rest to time it takes to transition between machines.

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – 1 Pause Bench Press* + 2 Speed Bench Press

2 sets of 5 with a 45lb bar

1 set of 1+2 with 55lbs

1 set of 1+2 with 65lbs

1 set of 1+2 with 75lbs

8 sets of 1+2 with 85lbs

*Pause at the bottom of first rep for a 1 count.

Overhead Press

3 sets of 10 with 35lb bar

Wide Prone Grip on Lat Pull-down Machine  

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

12-8-6-4-2 rep rounds of:

Dumbbell Push Press

Renagade Rows

Weighted Sit-ups

Workout D:

Warm-up-

300m Walk

100m Power Skip

Strength – Front Box Squat  

2 sets of 5 with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 65lbs

5 set of 3 reps with 75lbs

Block Pulls (~12”)  

2 sets of 5 reps with 95lbs

1 set of 4 reps with 115lbs

1 set of 3 reps with 130lbs

5 sets of 3 reps with 140lbs

Assistance Work-

Four rounds of:

15 Russian Kettlebell Swings, 25lbs   

10 Hanging Knee Raises    

10 Medball Hamstring Curls   

10 Russian Twist (R/L = 1 rep)