Week of 12/30/18

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 65lbs

1 set of 4 with 75lbs

1 set of 4 with 85lbs

1 set of 4 with 95lbs

 

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 115lbs

1 set of 4 with 125lbs

 

Bent Rows

2 sets of 5 with 45lbs

1 set of 3 with 55lbs

5 sets of 5 with 70lbs

 

Met-con-

Six Rounds for Max Reps Each Interval:

30 sec Speed Skaters

30 sec Bicycle Crunches

30 sec Jingle Jangles

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 65lbs

1 set of 3 with 75lbs

5 sets of 3 with 85lbs

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

 

Deadlift

1 set of 5 with 85lbs

1 set of 3 with 110lbs

1 set of 3 with 125lbs

1 set of 3 with 140lbs

 

Met-con-

AMRAP in 3 minutes of:

5 Push-ups

6 High Box Step-ups (reps each leg)

7 Russian Kettlebell Swings

*Rest 60 seconds b/n rounds.

*Repeat for a total of Four Rounds.

 

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:

 

Push Press and Hold Lockout for 5 count

6 sets of 2 reps with 60lbs

 

Pull-up Negatives 

6 sets of 3 reps 

 

Assistance Work-

Complete 5 rounds:

10 Lateral Box Step-up and Overs (Over and Back = 1rep)

10 Kettlebell Stiff-legged Deadlifts

20 sec Handstand Hold

 

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 2 with 75lbs

10 sets of 2 with 85lbs

*1 sec pause on chest each rep.

 

Box Squat   

2 sets of 5 with empty 45lb bar

1 set of 3 with 60lbs

1 set of 2 with 70lbs

3 sets of 5 with 80lbs

 

Met-con-

As Many Rounds as Possible in 12 minutes of:

10 Single Arm Push Press (reps each arm)

10 Jumping Pull-ups

Heidi Coffman