Week of 12/09/18
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 5 reps with 50lbs
2 sets of 5 reps with 55lbs
Front Squat
2 sets of 5 reps with 45lbs
1 set of 3 with 65lbs
1 set of 3 with 75lbs
1 set of 3 with 85lbs
2 sets of 3 with 90lbs
Assistance Work-
5 rounds of:
5 Pin Press (add 5lbs from last session)
5 Hanging Scapular Depressions
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
14 sets of 2 with 70lbs
*Controlled eccentric, 1-count pause on box, explosive concentric.
Sumo Deadlift
1 set of 5 with 65lbs
5 sets of 5 with 85lbs
Met-con-
Five Rounds for time:
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 65lbs
1 set of 4 with 75lbs
1 set of 4 with 85lbs
2 sets of 4 with 90lbs
Supine Racked Barbell Rows
4 sets of 15 reps
Met-con-
Seven Rounds for Fastest Effort:
5-10-15-10-5 yd Shuttle Sprints
*Rest 60 seconds b/n efforts
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 4 reps with 60lbs
1 set of 4 reps with 65lbs
1 set of 4 reps with 70lbs
2 sets of 4 reps with 75lbs
Rack Pull
1 set of 5 reps with 65lbs
1 set of 3 with 95lbs
1 set of 2 with 110lbs
4 sets of 5 with 125lbs
Met-con-
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Burpees
*Complete a 50ft DB Farmer’s Carry after each rep round with 45lb DB’s (25ft down/25ft back)