Week of 04/15/18
Workout A:
Warm-up –
Skip down to fenceJog 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 – Bench Press
2 sets of 5 reps with 45lbs
1 set of 4 reps with 65lbs
1 set of 3 reps with 75lbs
1 set of 2 reps with 85lbs
7 sets of 3 reps with 90lbs
Front Squat
2 sets of 5 reps with 45lbs
1 set of 4 reps with 65lbs
7 sets of 3 reps with 80lbs
7 sets of 3 reps with 90lbs
Bent Barbell Rows
1 set of 5 with 65lbs
1 set of 3 reps with 80lbs
5 sets of 5 with 90lbs
Met-con-
Four rounds for max reps each exercise:
60 sec Jump rope Singles or Jumping Jacks
60 sec Burpees
30 sec Rest
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 Press*
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
7 sets of 3 with 65lbs
*Start each rep on shoulders
Paused Back Squat*
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 75lbs
1 set of 2 with 85lbs
12 sets of 2 reps with 100lbs
*Hold each rep at the bottom of the squat for a 2 count.
Met-con-
Five Rounds for time of:
10 High Box Step-ups (leading right leg)
10 Single Arm DB Snatch (right arm)
10 High Box Step-ups (leading left leg)
10 Single Arm DB Snatch (left arm)
5 GHD Sit-up and Holds
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 – Chin-ups
(Band-assisted or Negatives)
2 set of 5 reps; 3 set of 3 reps
Chin-over-bar Hold
(Pull-up Grip)
3 sets of 35 sec
Met-con-
Eight Rounds for fastest 100m Sprint effort:
100m Sprint
100m Walk
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 – Bench Press
2 sets of 5 reps with empty 45lb bar
1 set of 4 with 65lbs
1 set of 3 with 75lbs
1 set of 3 with 85lbs
1 set of 3 with 95lbs
1 set of 3 with 100lbs
Front Squat
2 sets of 5 reps with empty 45lb bar
1 set of 4 with 65lbs
1 set of 3 with 80lbs
1 set of 3 with 90lbs
1 set of 3 with 100lbs
1 sets of 3 with 115lbs
Rack Pull*
2 sets of 5 reps with empty 45lb bar
1 set of 4 with 85lbs
1 set of 3 with 115lbs
1 set of 2 with 135lbs
3 sets of 5 with 150lbs
*Place a bar inside rack on spotter arms set to a position just below the knee. Set up to the bar like deadlift and pull weight off spotter arms to standing. Pull each rep starting from arms off of a dead stop (not touch and go).
Hypertrophy -
Five Rounds (not for time):
10 DB’s Overhead walking lunge steps (R/L = 1rep)