Week of 06/03/18

Week of 06/03/18

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 75lbs

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 105

3 sets of 7 reps with 115lbs

Good Mornings

1 set of 5 with 35lbs

1 set of 3 with 45lbs

5 sets of 5 with 55lbs

Met-con –

Complete Four Rounds for Max Reps:

30 sec Kettlebell Swings

30 sec Mountain Climbers

30 sec Flutter Kicks

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

1 set of 2 with 70lbs

14 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 85lbs

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

Met-con-

AMRAP in 15 minutes of:

5 Renegade Manmakers

10 High Box Step-ups (reps each leg)

15 Anchored Sit-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 – Neutral Grip Pull-ups

(Band-assisted)

5 sets of 3 reps

Handstand Hold

4X20 seconds

Met-con-

Ten Rounds for fastest sprint effort:

100m Sprint

100m Walk

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

3 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 130lbs

1 sets of 3 with 140lbs

Deadlift

1 set of 5 with 65lbs

1 set of 3 with 95lbs

1 set of 2 with 135lbs

1 set of 7 with 155lbs

Hypertrophy -

Five Rounds (not for time):

25 yd Walking Barbell Lunges, 35#