Week of 04/08/18
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
7 sets of 3 with 80lbs
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 105lbs
5 sets of 5 reps with 120lbs
Stiff-legged Deadlift
1 set of 5 with 65lbs
1 set of 5 with 75lbs
5 sets of 5 with 90lbs
Met-con –
Complete 8 rounds for max reps each exercise:
20 sec Backwards Jump rope singles
10 sec Rest
20 sec Flutter Kicks
10 sec Rest
Workout B:
Warmup –
10 Alternating Box Step-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
6 sets of 3 reps with 75lbs
Paused Front Squat*
2 sets of 5 with 45lbs
1 set of 3 with 60lbs
5 sets of 3 with 70lbs
*Pause for a 1 count at the bottom of each rep.
Met-con-
21-15-9 rep rounds for time of:
Thrusters, empty 45lb bar
Hanging Knee Raises
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)
4 sets of 5 reps; 1 set of 4 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
1 set 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 90lbs
1 set of 3 with 110lbs
1 set of 3 with 120lbs
3 sets of 3 with 130lbs
Deadlift
1 set of 5 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 115lbs
1 set of 7 with 135lbs
Hypertrophy -
Five Rounds (not for time):
10 Alternating DB Hammer Curls (reps ea side)
10 Bulgarian Split Squat (reps each side)
10 DB RDL