Week of 07/01/18

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

8 sets of 3 with 75lbs

Back Squat

2 sets of 5 with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 95lbs

1 set of 2 with 115lbs

3 sets of 7 reps with 125lbs

Good Mornings

1 set of 5 with 35lbs

1 set of 3 with 45lbs

1set of 2 with 55lbs

5 sets of 5 with 65lbs

Assistance Work –  Abdominal Circuit

Four Rounds of:

10 Sprinter Sit-ups

10 V-ups

10 V-Crunches

10 Heel Raises

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 65lbs

1 set of 2 with 75lbs

12 sets of 2 reps with 85lbs

Paused Front Squat*

2 sets of 5 with 45lbs

1 set of 3 with 65lbs

1 set of 2 reps with 85lbs

7 sets of 3 reps with 95lbs

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

Met-con-

As Many Rounds As Possible in 14 minutes of:

10 DB Hang Snatch (right)

10 DB Hang Snatch (left)

10 Speed Skaters (R/L = 1rep)

10 Air Squats

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 5 reps

Handstand Hold

4X25 seconds

Met-con-

Three Rounds for time:
10 Renegade Push-ups, 12’s

15 Weighted Sit-ups

400m 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 2 with 55lbs

1 set of 1 with 65lbs

2 sets of 3 with 70lbs

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 2 with 120lbs

1 set of 1 with 135lbs

3 sets of 3 with 145lbs

Deadlift

1 set of 5 with 65lbs

1 set of 3 with 95lbs

1 set of 2 with 135lbs

1 set of 5 with 165lbs

Hypertrophy -

Five Rounds (not for time):

25 yd Walking Barbell Lunges, 40#

25 yd Death March

10 DB Bench Press

10 Ring Rows