Week of 10/07/18

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 – Close Grip Bench Press

2 sets of 5 with 45lbs

1 set of 5 with 65lbs

1 set of 5 with 75lbs

1 set of 5 with 85lbs

 

Back Squat

2 sets of 5 with 45lbs

1 set of 5 with 70lbs

1 set of 5 with 85lbs

1 set of 5 with 100lbs

1 set of 5 with 115lbs

 

Bent Rows

2 sets of 5 with 45lbs

3 sets of 5 with 65lbs

 

Met-con-

Six Rounds for time:

5 DB Snatch (reps each arm), 15lbs

10 Russian Triangles

15 Jumping Jacks

 

 

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 Front Squat

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

1 set of 3 with 70lbs

3 sets of 3 with 80lbs

*Pause for a 2 count at the bottom of each rep.

 

Deadlift

1 set of 5 with 75lbs

1 set of 3 with 95lbs

1 set of 3 with 110lbs

1 set of 3 with 125lbs

 

Met-con-

Six Rounds for time:

200m Run

10 Push-ups

25ft Walking Lunges

 

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 –

Efforts to be performed in circuit:

Power Jerk

5 sets of 6 reps with 60lbs

Hanging Knee Raises

5 sets of 7 reps

Russian Kettlebell Swings

5 sets of 10 reps with 25lbs

 

Met-con-

As many rounds as possible in 4 minutes of:

5 Burpee Box Jumps

10 Mountain Climbers (r/l = 1 rep)

15 V-Crunches

*Rest 60 seconds b/n rounds.

*Repeat for a total of 3 rounds.

 

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 – Paused Bench Press

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

1 set of 3 with 70lbs

5 sets of 3 with 80lbs

*1 sec pause on chest each rep.

 

Tempo Back Squat (3-0-3)*

2 sets of 5 with empty 45lb bar

1 set of 3 with 75lbs

1 set of 6 with 95lbs

1 set of 6 with 105lbs

1 set of 6 reps 115lbs

*3 seconds eccentric, no pause, 3 seconds concentric

 

Hypertrophy -

Five Rounds (not for time):

10 Goblet Squats

10 Posted Single Leg Deadlift (reps each side) 

10 Seated DB Press

1 Monkey Bar Effort

Heidi Coffman