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 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

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)

15 Glute Bridges

 

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 3 reps with 70lbs

 

Russian Kettlebell Swings  

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.

 

Box Squat  

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

Heidi Coffman