Week of 11/18/18
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 4 with 60lbs
1 set of 4 with 70lbs
1 set of 4 with 80lbs
1 set of 4 with 90lbs
Back Squat
2 sets of 5 with 45lbs
1 set of 4 with 75lbs
1 set of 4 with 95lbs
1 set of 4 with 110lbs
1 set of 4 with 120lbs
Bent Rows
2 sets of 5 with 45lbs
5 sets of 5 with 65lbs
Met-con-
Complete seven rounds of:
30 sec Supine Alternating Toe Touches
30 sec 10yd Shuttle Sprints
30 sec Rest
Workout B:
Warmup –
10 Alternating Box Step-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
6 sets of 3 with 80lbs
*Pause for a 2 count at the bottom of each rep.
Deadlift
1 set of 5 with 85lbs
1 set of 3 with 105lbs
1 set of 3 with 120lbs
1 set of 3 with 135lbs
Met-con-
Complete 5 rounds:
10 Bumper Plate Overhead Box Step-ups with Knee Raise (5 reps ea side)
3 Around the world planks (over and back = 1 rep)
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:
5 sets of 3 reps with 70lbs
5 sets of 15 reps with 25lbs
Handstand Hold
20 seconds
Met-con-
Complete 5 rounds:
10 Incline Bench Dumbbell Press
10 Incline Bench Alternating DB Curls (reps each arm)
15 Lying Hip Abductions (reps each side)
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
7 sets of 3 with 80lbs
*1 sec pause on chest each rep.
2 sets of 5 with empty 45lb bar
1 set of 3 with 55lbs
1 set of 2 with 65lbs
3 sets of 5 with 75lbs
Hypertrophy -
Five Rounds (not for time):
10 Stability Ball Hamstring Curls
10 Dumbbell Split Squats (reps each leg)
20 sec Flutter Kicks