Week of 05/20/18

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 – Push Press

2 sets of 5 with 45lbs

1 set of 4 with 50lbs

1 sets of 3 with 55lbs

1 set of 2 with 65lbs

6 sets of 3 with 70lbs

 

Back Squat

2 sets of 5 with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 85lbs

1 set of 2 with 100

3 sets of 7 reps with 110lbs

 

Good Mornings

1 set of 5 with 35lbs

1 set of 3 with 45lbs

5 sets of 5 with 50lbs

 

Met-con – 

Complete Three Rounds for Max Reps:

60 sec Reverse Stationary Lunges, 10lb DB’s

60 sec Seated Overhead Press, 10lb DB’s

60 sec Sit-ups

60 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

1 set of 2 with 70lbs

12 sets of 2 reps with 80lbs

 

Paused Front Squat*

2 sets of 5 with 45lbs

1 set of 3 with 65lbs

1 set of 2 reps with 75lbs

7 sets of 3 reps with 80lbs

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

 

Met-con-

Three Rounds for time:

15 Mountain Climbers (R/L = 1 rep)

15 Box Jump and Step Downs

15 Kettlebell Swings

 

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 – Neutral Grip Pull-ups

(Band-assisted)

5 sets of 3 reps

 

Handstand Hold

4X20 seconds

 

Met-con-

Five Rounds for time:

100m Walk

300m 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 – Press

2 set of 5 with empty 45lb bar

1 set of 3 with 50lbs

1 set of 3 with 55lbs

1 set of 3 with 60lbs

2 set of 3 with 65lbs

 

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

3 sets 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 150lbs

 

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