Week of 08/19/18

Week of 08/19/18

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 – Overhead Press

2 sets of 5 reps with 45lbs

1 set of 5 reps with 50lbs

1 set of 5 reps with 55lbs

3 sets 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

3 sets of 5 with 75lbs

Met-con-

Four Rounds for Fastest Effort:

45 sec Box Jumps or Box Step-ups

15 sec Rest

45 sec Bumper Plate Burpees

15 sec Rest

45 sec Bumper Plate Russian Twists

15 sec Rest

45 sec 10yd Shuttle Sprints

15 sec Rest

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 60lbs

5 sets of 3 with 70lbs

*Controlled eccentric, 1-count pause on box, explosive concentric.

Sumo Deadlift

1 set of 4 with 65lbs

3 sets of 5 with 75lbs

Assistance Work – Abdominal Circuit

Four Rounds of:

30 sec Sit-ups

30 sec Bicycle Crunches

30 sec Flutter Kicks

30 sec Plank Hold

60 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 – Bench Press

2 sets of 5 with 45lbs

1 set of 7 with 55lbs

1 set of 7 with 65lbs

3 sets of 7 with 75lbs

Supine Racked Barbell Rows

3 sets of 10 reps

Met-con-

Five Rounds for time:

10 DB Thrusters

1 Monkey Bar Effort

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

3 sets 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

3 sets 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)