Week of 05/13/18
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 50lbs
3 sets of 7 reps with 55lbs
Front Squat
2 sets of 5 reps with 45lbs
1 set of 4 reps with 55lbs
1 sets of 3 reps with 65lbs
3 sets of 7 reps with 75lbs
2 sets of 3 reps with 35lbs
5 sets of 3 reps with 45lbs
Met-con-
Four rounds max reps each exercise:
30 sec Jumping Squats
30 sec Prone Shoulder Taps
30 sec Windshield Wipers
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*
10 sets of 3 reps with 35lbs
*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 85lbs
1 set of 2 with 105lbs
8 sets of 2 reps with 115lbs
*Hold each rep at the bottom of the squat for a 2 count.
Met-con-
Seven Rounds for time:
3 DB Push Press
3 DB Overhead Split Squats – left
3 DB Push Press
3 DB Overhead Split Squats – Right
6 Single Leg Glute Bridges
12 DB Toe Touch
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)
4 sets of 5 reps; 1 sets of 3 reps
Plank Hold
4X30 seconds
Met-con-
Five Rounds for fastest sprint efforts:
100m Sprint
100m Walk
200m Sprint
200m 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
3 sets 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
3 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 145lbs
3 sets of 5 with 160lbs
*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)