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

Heidi Coffman