Week of 05/06/18
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 60lbs
6 sets of 3 with 65lbs
Back Squat
2 sets of 5 with 45lbs
1 set of 4 with 75lbs
1 set of 3 with 95lbs
3 sets of 7 reps with 105lbs
1 set of 5 with 35lbs
5 sets of 5 with 45lbs
Met-con –
Complete 4 rounds for max reps each exercise:
30 sec Hippity Hops
30 sec Mountain Climbers
30 sec Flutter Kicks
30 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
10 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
5 sets of 3 reps with 80lbs
*Pause for a 1 count at the bottom of each rep.
Met-con-
AMRAP in 15 minutes of:
10 Racked Bar Push-ups
10 Racked Bar Supine Pull-ups
10 Goblet Squat
10 KB Russian Twist (R/L = 1 rep)
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
3X20 seconds
Met-con-
Four Rounds for fastest effort:
200m Run
Hill Sprint
*Rest 3 minutes b/n efforts.
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
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
1 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
2 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 145lbs
Hypertrophy -
Five Rounds (not for time):
10 Alternating DB Hammer Curls (reps ea side)
10 Bulgarian Split Squat (reps each side)
10 DB RDL