Week of 07/15/18

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 – Close Grip Bench Press*

2 sets of 5 with 45lbs

1 set of 5 with 55lbs

1 set of 5 with 65lbs

1 set of 5 with 75lbs

*Grip the bar where the knurling starts instead of the standard thumbs distance grip for bench.

 

Back Squat

2 sets of 5 with 45lbs

1 set of 5 with 65lbs

1 set of 5 with 85lbs

1 set of 5 with 95lbs

1 set of 5 reps 105lbs

 

Bent Rows

2 set of 5 with 45lbs

3 sets of 5 with 55lbs

 

Met-con-

Four rounds for max reps each exercise:

30 sec Speed Skaters

30 sec Push-ups

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

10 Walking Lunge Steps Forward

10 Walking Lunge Steps Backward

10 Alternating Box Step-ups

20 Second Hang from Pull-up Bar (arms ext)

 

Strength – Paused Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 4 with 65lbs

1 set of 4 with 75lbs

*Pause for a 2 count at the bottom of each rep.

 

Rack Pull (Mid-shin)

1 set of 5 with 75lbs

1 set of 7 with 85lbs

1 set of 7 with 100lbs

1 set of 7 with 115lbs

 

Met-con-

AMRAP in 12 minutes of:

10 Step-ups (reps each leg)

10 DB Power Cleans, 20’s

4 DB Split Jerks, 20’s (reps each leg)

 

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 –

Efforts to be performed in circuit:

Paused Overhead Press

5 sets of 5 reps with empty 45lb bar

 

Neutral Grip Pull-ups

(Band-assisted)

5 sets of 5 reps

 

Box Jumps (optional)

5 sets of 5 reps

*Land as lightly on the box as possible with your whole foot balanced on the box.

*Select a landing height that is low enough to maintain good form with every rep.

*Step off after each rep.

 

Met-con-

Eight Rounds for fastest effort:

50yd Power Skip

50yd Sprint

*Rest on the walk back to start

 

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 – Paused Bench Press

2 sets of 5 with 45lbs

1 set of 5 with 55lbs

1 set of 5 with 65lbs

1 set of 5 with 75lbs

*1 sec pause on chest each rep.

 

Tempo Back Squat (3-0-3)*

2 sets of 5 with empty 45lb bar

1 set of 5 with 65lbs

1 set of 8 with 85lbs

1 set of 8 with 95lbs

1 set of 8 reps 105lbs

*3 seconds eccentric, no pause, 3 seconds concentric

 

Hypertrophy -

Five Rounds (not for time):

10 Stationary DB Split Squats (reps ea side)

15 Russian KB Swings

20 sec Handstand Hold

10 Jumping Pull-ups

Heidi Coffman