Week of 04/22/18

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 – Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 sets of 3 with 65lbs

7 sets of 2 with 75lbs

8 sets of 2 with 85lbs

 

Back Squat

2 sets of 5 with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 95lbs

1 set of 2 with 115lbs

5 sets of 5 reps with 125lbs

 

Stiff-legged Deadlift

1 set of 5 with 65lbs

1 set of 5 with 75lbs

5 sets of 5 with 95lbs

 

Met-con – 

Complete 6 rounds for max reps each exercise:

30 sec Box Jump and step downs

30 sec Speed Skaters

30 sec Mountain Climbers

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

5 Hanging Knee Raises               

10 Walking Lunge Steps Forward

10 Walking Lunge Steps Backward

10 Alternating Box Step-ups

10 Mountain Climbers (R/L = 1rep)

20 Second Hang from Pull-up Bar (arms ext)

 

Strength – Paused Bench Press

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

7 sets of 2 reps with 80lbs

 

Paused Front Squat*

2 sets of 5 with 45lbs

1 set of 3 with 65lbs

5 sets of 3 with 75lbs

*Pause for a 1 count at the bottom of each rep.

 

Met-con-

10, 9, 8, 7…1 rep rounds of:

DB Curtis P’s

Hand-release Push-ups

 

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 – Pull-ups

(Band-assisted or Negatives)

5 sets of 5 reps

 

Chin-over-bar Hold

(Chin-up Grip)

5 sets of 30 sec

 

Met-con-

For Time:

400m Run

200m Walk

200m Run

200m Walk

100m Run

100m Walk

100m Run

100m Walk

200m Run

200m Walk

400m Run

 

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 – Push Press

2 set of 5 with empty 45lb bar

1 set of 3 with 55lbs

1 set of 3 with 65lbs

1 set of 3 with 75lbs

2 sets of 3 with 85lbs

 

Back Squat

2 sets of 5 with empty 45lb bar

1 set of 4 with 75lbs

1 set of 3 with 95lbs

1 set of 3 with 115lbs

1 set of 3 with 125lbs

1 set of 3 with 135lbs

 

Deadlift

1 set of 5 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 125lbs

1 set of 7 with 140lbs

 

Hypertrophy -

Five Rounds (not for time):

15 Close Grip Bar Push-ups  

10 Alternating DB Hammer Curls (reps ea side)  

10 Bulgarian Split Squat (reps each side)  

10 DB RDL  

Heidi Coffman