Week of 06/10/18
Workout A:
Warm-up –
Skip down to fence, Jog 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
1 set of 3 reps with 55lbs
3 sets of 7 reps with 65lbs
Front Squat
2 sets of 5 reps with 45lbs
3 sets of 7 reps with 60lbs
2 sets of 3 reps with 35lbs
6 sets of 2 reps with 50lbs
Met-con-
On the minute for 10 minutes perform:
5-10-15-10-5 yd Shuttle Sprint
*Rest only the balance of each minute.
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*
12 sets of 3 reps with 40lbs
*Start each rep on shoulders
*Reps to be performed on the minute.
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
12 sets of 2 reps with 115lbs
*Hold each rep at the bottom of the squat for a 2 count.
*Rest 60 sec b/n sets
Met-con-
15-12-9-6-3 rep rounds of:
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 – Monkey Bar
Four rounds of:
1 – Monkey Bar Effort
30 sec Plank Hold
Met-con-
Five Rounds for time:
400m Run
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 2 with 90lbs
1 set of 1 with 100lbs
2 sets of 3 with 105lbs
Front Squat
2 sets of 5 reps with empty 45lb bar
1 set of 4 with 65lbs
1 set of 3 with 90lbs
1 set of 2 with 100lbs
1 set of 1 with 110lbs
2 sets of 3 with 120lbs
Rack Pull*
2 sets of 5 reps with empty 45lb bar
1 set of 4 with 95lbs
1 set of 3 with 125lbs
1 set of 2 with 150lbs
3 sets of 5 with 170lbs
*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 a dead stop (not touch and go).
Hypertrophy -
Five Rounds (not for time):
15 Goblet Squats, 15lb DB
10 Incline Bench Press, 45lbs
10 DB Curls seated on incline bench (reps each arm)
10 Russian Twist (R/L = 1rep)