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 Windmill Push-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                                                                                 

 

Strength –

Efforts to be performed in circuit:

 

Power Jerk

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

Heidi Coffman