Week of 09/23/18
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 60lbs
1 set of 5 with 70lbs
3 sets of 5 with 80lbs
Back Squat
2 sets of 5 with 45lbs
1 set of 5 with 65lbs
1 set of 5 with 80lbs
1 set of 5 with 95lbs
3 sets of 5 reps 110lbs
Bent Rows
2 sets of 5 with 45lbs
5 sets of 5 with 60lbs
Met-con-
On the minute for 12 minutes:
Minute 1 – 20 Speed Skaters (R/L = 1rep)
Minute 2 – 15 Bumper Plate Ground-to-Overhead, 25#
Minute 3 – 15 V-crunches
Workout B:
Warmup –
10 Alternating Box Step-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 3 with 60lbs
1 set of 3 with 70lbs
2 sets of 3 with 80lbs
*Pause for a 2 count at the bottom of each rep.
Deadlift
1 set of 5 with 75lbs
1 set of 3 with 90lbs
1 set of 3 with 105lbs
3 sets of 3 with 120lbs
Met-con-
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Dumbbell Thrusters, 15’s
Push-ups
*Run 100m after each rep round.
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
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Strength –
Efforts to be performed in circuit:
5 sets of 6 reps with 55lbs
Hanging Knee Raises
5 sets of 5 reps
Russian Kettlebell Swings
5 sets of 10 reps with 25lbs
Met-con-
Five Rounds for time:
10 Overhead Walking Lunges (reps each side)
10 Russian Twist (R/L = 1rep)
10 Standing Dumbbell Side Crunches (reps each side)
10 Prone Shoulder Taps (R/L = 1rep)
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 60lbs
1 set of 5 with 70lbs
2 sets of 5 with 80lbs
*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 90lbs
1 set of 8 with 100lbs
3 sets of 8 reps 110lbs
*3 seconds eccentric, no pause, 3 seconds concentric
Hypertrophy -
Five Rounds (not for time):
10 Goblet Squats
10 Posted Single Leg Deadlift (reps each side)
10 Seated DB Press
1 Monkey Bar Effort