Week of 07/22/18
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 – Overhead Press
2 sets of 5 reps with 45lbs
1 set of 5 reps with 50lbs
1 set of 5 reps with 55lbs
1 set of 5 reps with 60lbs
Front Squat
2 sets of 5 reps with 45lbs
1 set of 5 with 55lbs
1 set of 5 with 65lbs
1 set of 5 with 75lbs
Met-con-
AMRAP in 5 min of:
Push-ups
Box Jumps
*Rest 60 seconds
AMRAP in 5 min of:
5 Single Arm KB/DB Push Press
6 Burpees
7 Ring Rows
*Rest 60 seconds
AMRAP in 5 min:
10 Shoulder Taps (R/L = 1rep)
10 Kettlebell Swings
10 Sit-ups
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 Box Squat*
2 sets of 5 with empty 45lb bar
1 set of 5 with 55lbs
5 sets of 5 with 65lbs
*Controlled eccentric, one count pause on box, explosive concentric.
1 set of 5 with 65lbs
1 set of 5 with 75lbs
5 sets of 5 with 85lbs
Assistance Work – Abdominal Circuit
Four Rounds of:
10 Sprinter Sit-ups
10 V-ups
10 V-Crunches
10 Heel Raises
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 – Bench Press
2 sets of 5 with 45lbs
1 set of 7 with 55lbs
1 set of 7 with 65lbs
1 set of 7 with 75lbs
Supine Racked Barbell Rows
3 sets of 6 reps
Met-con-
For fastest efforts:
400m Run
*Rest 2 minutes
400m Run
*Rest 2 minutes
200m Run
*Rest 1 minute
200m Run
*Rest 1 minute
100m Sprint
*Rest 30 seconds
100m Sprint
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 – Push Press
2 sets of 5 reps with 45lbs
1 set of 5 reps with 50lbs
1 set of 5 reps with 55lbs
1 set of 5 reps with 60lbs
Deadlift
2 sets of 5 reps with empty 45lb bar
1 set of 5 with 85lbs
1 set of 5 with 100lbs
1 set of 5 with 115lbs
Hypertrophy -
Five Rounds (not for time):
10 High Box Step-ups (reps each leg)
5 Incline Bench Press, 45lbs
10 DB Curls seated on incline bench (reps each arm)