Week of 11/11/18

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 – Overhead Press

2 sets of 5 reps with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 60lbs

1 set of 2 reps with 65lbs

3 sets of 4 reps with 70lbs

 

Front Squat

2 sets of 5 reps with 45lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

3 sets of 5 with 85lbs

 

Met-con-

21-15-9 rep rounds of

Overhead Split Squats (reps each side)

Band Assisted Pull-ups

 

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 Box Squat*

2 sets of 5 with empty 45lb bar

1 set of 5 with 60lbs

10 sets of 2 with 70lbs

*Controlled eccentric, 1-count pause on box, explosive concentric.

 

Sumo Deadlift

1 set of 5 with 65lbs

3 sets of 5 with 85lbs

 

Met-con-

Tabata Air Squats

Rest 30 seconds

Tabata Jingle Jangles

Rest 30 seconds

Tabata GHD Supine Hold

Rest 30 seconds

Tabata Seated Overhead DB Press

*1 Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest.

 

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 – 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 6 with 85lbs

 

Supine Racked Barbell Rows

5 sets of 10 reps

 

Met-con- “Leg Lactate Workout”

Complete Six Rounds

20 seconds Touch-Jump-Touch (5yd Lateral Shuffle)

20 seconds Tuck Hold

20 seconds Lateral Barrier Hops

20 seconds Tuck Hold

20 seconds DB Thrusters, 10’s

20 seconds Tuck Hold

*Rest 60 seconds b/n Rounds

Workout Demo:  https://www.youtube.com/watch?v=zBXSEPosKYE

 

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 – Push Press

2 sets of 5 reps with 45lbs

1 set of 3 reps with 60lbs

1 set of 2 reps with 65lbs

3 sets of 5 reps with 70lbs

 

Deadlift

1 set of 5 reps with 65lbs

1 set of 3 with 95lbs

1 set of 2 with 110lbs

3 sets of 5 with 125lbs

 

Met-con-

Four rounds for time:

7 Hang Power Clean, 65lbs

7 Push-ups

Heidi Coffman