Week of 09/15/19

Workout A:

Warm-up –

Skip down to fence, Jog Back to Gym

10 Push-ups

10 Alternating Box Step-ups

20 sec Squat Stretch

15 Arm Circles, Forward

15 Arm Circles, Backward

10 Reach overhead to toe touches

10 Hanging Knee Raises

20 sec Samson Stretch (ea side)

 

Strength – Press

2 sets of 5 reps with 45lbs

1 set of 3 reps with 50lbs

1 set of 2 reps with 55lbs

3 sets of 5 reps with 60lbs

 

Tempo Squat    

2 sets of 5 reps with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 95lbs

1 set of 2 with 105lbs

3 sets of 2 with 120lbs

 

Met-con- 

Six rounds for time:

30 sec Handstand Hold

20 sec Flutter Kicks

100m Run (*Down to fence and back)

 

Workout B:

Warmup –         

15 Jumping Jacks

20yd Alt Walking Toe Touches (kick leg up to opposite hand)

15 Jumping Jacks

7 Bumper Plate Ground-to-Overhead

7 Bent Bumper Plate Rows

7 Bumper Plate Triceps Ext (behind neck)

15 Jumping Jacks

20 sec Samson Stretch (ea side)

              

Strength – Paused Incline Bench Press

3 sets of 8 with 50lbs

 

Sumo Deadlift

3 set of 8 with 95lbs

 

Assistance work-

Complete Three Rounds:

12 Single leg lateral rebound press – left (10lb DB)    

12 Single leg lateral rebound press – right (10lb DB)

12 Incline Bench DB Curl (10/12lbs)   

12 KB Russian Twist (R/L = 1 rep)  

20 Goblet Squat, (15lb DB)

 

Workout C:

Warm-up-

60 seconds Jumprope Singles

10 Fwd Lunge Steps

10 BKWD Lunge Steps

20 GHD Reverse Hypers

10 Hanging Knee Raises

20 second Squat Stretch

15 Arm Circles, Forward

15 Arm Circles, Backward

20 sec Samson Stretch (ea side)

 

Strength – Wide Grip Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 60lbs

1 set of 3 with 70lbs

1 set of 2 with 80lbs

3 sets of 2 with 90lbs

 

Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

3 sets of 5 with 90lbs

 

Met-con- 

For time:

25 KB Swing + 5 push press +30 sec plank hold

20 kbs +10 push press+35 sec plank

15 kbs+15 push press+40 sec plank

10 kbs+20 push press+45 sec plank

5 kbs+25 push press+50 sec plank

Push Press weight suggestion: Empty 45lb

 

Workout D:

Warm-up –

Power Skip to fence

Jog Back to gym

15 Kettlebell Swings

10 Push-ups

15 Jumping Jacks

15 Air Squats

20 second Squat Stretch

 

Strength – Deficit Deadlift (2” platform)  

1 set of 5 with 65lbs

1 set of 4 with 85lbs

1 set of 3 with 95lbs

1 set of 2 with 115lbs

3 sets of 2 with 130lbs

 

Assistance Work-

Five rounds of:

30 sec Ring Plank Hold

15 Chest Supported DB Rows

10 Dumbbell Split Squats – Right   

10 DB Split Squats – Left

Heidi Coffman
Week of 09/08/19

Workout A:

Warm-up –

Skip down to fence, Jog Back to Gym

10 Push-ups

10 Alternating Box Step-ups

20 sec Squat Stretch

15 Arm Circles, Forward

15 Arm Circles, Backward

10 Reach overhead to toe touches

10 Hanging Knee Raises

20 sec Samson Stretch (ea side)

 

Strength – Press

1 set of 5 with 45lbs

3 sets of 8 reps with 50lbs

 

Tempo Squat   

2 sets of 5 reps with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 85lbs

1 set of 2 with 95lbs

3 sets of 5 with 100lbs

 

Met-con-

Five rounds for time:

25 Jumping Jacks

25 Air Squats

25 yd Plate Push

 

Workout B:

Warmup –         

15 Jumping Jacks

20yd Alt Walking Toe Touches (kick leg up to opposite hand)

15 Jumping Jacks

7 Bumper Plate Ground-to-Overhead

7 Bent Bumper Plate Rows

7 Bumper Plate Triceps Ext (behind neck)

15 Jumping Jacks

20 sec Samson Stretch (ea side)

              

Strength – Paused Incline Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

3 sets of 2 with 85lbs

 

Sumo Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 3 with 120lbs

3 sets of 2 with 135lbs

 

Assistance work-

Complete Three Rounds:

12 Single leg lateral rebound press – left (10lb DB)   

12 Single leg lateral rebound press – right (10lb DB)

12 Incline Bench DB Curl (10/12lbs)  

12 KB Russian Twist (R/L = 1 rep)

20 Goblet Squat, (15lb DB)

 

Workout C:

Warm-up-

60 seconds Jumprope Singles

10 Fwd Lunge Steps

10 BKWD Lunge Steps

20 GHD Reverse Hypers

10 Hanging Knee Raises

20 second Squat Stretch

15 Arm Circles, Forward

15 Arm Circles, Backward

20 sec Samson Stretch (ea side)

 

Strength – Wide Grip Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

3 sets of 5 with 80lbs

 

Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

3 sets of 8 with 80lbs

 

Met-con- 

Four rounds for fastest effort of:

Full Gasser*

**Rest Two Minutes b/n efforts.

* Full Gasser

You complete a full gasser by running the width of a football field four consecutive times. Start on one sideline and sprint to the opposite sideline, touch the sideline and immediately sprint back to the starting line. Touch the starting line and repeat by running down and back. The football field is 53 yards wide, so one full gasser covers 212 yards. The goal is to maintain a high speed for the entire drill.

 

Workout D:

Warm-up –

Power Skip to fence

Jog Back to gym

15 Kettlebell Swings

10 Push-ups

15 Jumping Jacks

15 Air Squats

20 second Squat Stretch

 

Strength – Deficit Deadlift (2” platform)

1 set of 5 with 65lbs

1 set of 4 with 85lbs

1 set of 3 with 100lbs

3 sets of 5 with 110lbs

 

Assistance Work-

Five rounds of:

30 sec Ring Plank Hold

15 Chest Supported DB Rows

10 Dumbbell Split Squats – Right  

10 DB Split Squats – Left

Heidi Coffman
Week of 09/01/19

Workout A:

Warm-up –

25 Jumping Jacks

10 Prisoner Squats (Fingers interlaced behind head)

10 Step-ups onto Box (Lead 5 reps right and 5 reps left)

25 Jumping Jacks

10 Prisoner Squats

10 Bird Dogs                                                                                       

25 Jumping Jacks

20yd Walking Floor Touches 

20yd Walking Alternating Toe Touches                                                            

 

Strength – Press 

2 sets of 5 with 45lbs

1 set of 4 with 50lbs

1 set of 3 with 55lbs

1 set of 2 with 60lbs

3 sets of 2 with 65lbs

 

Tempo Squat  

2 sets of 5 with 45lbs

1 set of 4 with 60lbs

1 set of 3 with 70lbs

1 set of 2 with 80lbs

3 sets of 8 with 90lbs

 

Met-con-

Ten Rounds for fastest effort:

50 yd Sprint

*Rest on the walk back to start

 

Workout B:

Warmup –

10 Alternating Box Step-ups

10 Windmill Push-ups                                                   

10 Bumper Ground-to-Overhead

10 Alternating Box Step-ups

10 Walking Lunge Steps Forward

10 Walking Lunge Steps Backward

10 Alternating Box Step-ups

20 Second Hang from Pull-up Bar (arms ext)

 

Strength – Paused Incline Bench Press

2 sets of 5 with 35lbs

1 set of 4 with 45lbs

1 set of 3 with 50lbs

1 set of 2 with 55lbs

3 sets of 5 with 60lbs

 

Goodmornings

3 sets of 8 with 45lbs

 

Assistance work-

Complete Three Rounds:

12 Single leg lateral rebound press – left (10lb DB)  

12 Single leg lateral rebound press – right (10lb DB)

12 Incline Bench DB Curl (10/12lbs)

12 KB Russian Twist (R/L = 1 rep)

20 Goblet Squat, (15lb DB)

 

Workout C:

Warm-up-

60 seconds Jump rope

10 Arm Circles Forward

10 Arm Circles Backward

10 Forward Swims (ea arm)

60 seconds Jump rope

10 Leg Swings (FWD/Back) – ea leg

10 Lateral Leg Swings (side to side)- ea leg

10 Hanging Knee Raises

20 sec Pancake Stretch                                                                                                    

 

Strength – Wide Grip Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

3 sets of 8 with 70lbs

 

Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 80lbs

1 set of 2 with 95lbs

3 sets of 2 with 110lbs

 

Met-con-

Four rounds for time:

60 seconds Jump rope

400m Run

 

Workout D:

Warm-up –

40yd Power Skip

20 Walking Floor Touches

10 Alternating Toe Touches

15 Reverse Hypers (use GHD w belly down and legs dangling, then contract glutes to extend legs)

40yd Power Skip

20 Mountain Climbers

15 Sit-ups

20 Air Squats

 

Strength – Deficit Deadlift (2” platform)

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 95lbs

3 sets of 5 with 105lbs

 

Assistance Work-

Five rounds of:

30 sec Ring Plank Hold

15 Chest Supported DB Rows

10 Dumbbell Split Squats – Right

10 DB Split Squats – Left

10 Lying Triceps extensions

Heidi Coffman