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

KB Sumo Deadlift High Pull

*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.

 

Sumo Deadlift

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)

10 Triceps Kickbacks

Heidi Coffman