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 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.
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)