Week of 07/08/18
**LAST WEEK ON THIS PROGRAM**
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
1 set of 2 reps with 65lbs
3 sets of 7 reps with 75lbs
Front Squat
2 sets of 5 reps with 45lbs
1 set of 3 with 55lbs
3 sets of 7 reps with 70lbs
2 sets of 3 reps with 35lbs
1 set of 3 with 45lbs
6 sets of 2 reps with 60lbs
Met-con-
Complete Five Rounds of:
10 Bulgarian Split Squat (reps each leg)
10 Single Leg Deadlift, 10# DB’s (reps ea side)
10 DB Alternating Overhead Press, 10# DB’s (reps ea side)
10 Hanging Knee Raises
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*
14 sets of 3 reps with 45lbs
*Start each rep on shoulders
**Reps to be performed on the minute.
Back Squat
3 sets of 10 reps with 45lbs
Met-con-
Four Rounds for Max Reps each exercise:
45 sec Alternating High Box Step-ups
15 sec Rest
45 sec Racked Barbell Push-ups
15 sec Rest
45 sec Racked Barbell Supine Pull-ups
15 sec Rest
45 sec Kettlebell Swings
15 sec Rest
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 Flutter Kicks
Met-con-
Complete 10 rounds of:
30 sec Sprint
30 sec 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 95lbs
1 set of 1 with 105lbs
3 sets of 1 with 115lbs
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 105lbs
1 set of 1 with 115lbs
3 sets of 1 with 125lbs
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 155lbs
3 sets of 5 with 180lbs
*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)