Week of 09/30/18
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 4 reps with 55lbs
1 set of 3 reps with 60lbs
3 sets of 5 reps with 65lbs
Front Squat
2 sets of 5 reps with 45lbs
1 set of 4 with 60lbs
1 set of 3 with 70lbs
3 sets of 5 with 80lbs
Met-con-
As Many Rounds as Possible in 3 min of:
5 Burpees
7 Mountain Climbers (R/L = 1rep)
9 Sit-ups
*Rest 60 seconds b/n rounds.
*REPEAT FOR A TOTAL OF FOUR ROUNDS
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
7 sets of 3 with 70lbs
*Controlled eccentric, 1-count pause on box, explosive concentric.
Sumo Deadlift
1 set of 5 with 65lbs
3 sets of 5 with 80lbs
Met-con-
Complete three Rounds with 60 seconds rest between each round
Round 1 - 15 reps each exercise
Round 2 - 20 reps each exercise
Round 3 - 25 reps each exercise
A: Dumbbell Hang Power Clean, 15’s
B: Dumbbell Thrusters, 15’s
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 4 with 55lbs
1 set of 3 with 60lbs
1 set of 2 with 70lbs
3 sets of 7 with 80lbs
Supine Racked Barbell Rows
5 sets of 10 reps
Met-con-
Five Rounds for fastest effort:
300m Run
100m 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 – Push Press
2 sets of 5 reps with 45lbs
1 set of 4 reps with 55lbs
1 set of 3 reps with 60lbs
3 sets of 5 reps with 65lbs
Deadlift
1 set of 5 reps with 65lbs
1 set of 4 with 90lbs
1 set of 3 with 105lbs
3 sets of 5 with 120lbs
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