Week of 10/14/18
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 3 reps with 55lbs
1 set of 4 reps with 60lbs
1 set of 4 reps with 65lbs
1 set of 4 reps with 70lbs
Front Squat
2 sets of 5 reps with 45lbs
1 set of 5 with 65lbs
1 set of 5 with 75lbs
1 set of 5 with 85lbs
Met-con-
21-15-9 rep rounds of
GHD Sit-ups
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
10 sets of 3 with 70lbs
*Controlled eccentric, 1-count pause on box, explosive concentric.
Sumo Deadlift
1 set of 5 with 65lbs
4 sets of 5 with 80lbs
Met-con-
Complete Four rounds of:
30sec Hippity Hops
30sec Flutter Kicks
30sec Speed Skaters
30sec Kettlebell Swings
60sec 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 4 with 55lbs
1 set of 6 with 65lbs
1 set of 6 with 75lbs
1 set of 6 with 85lbs
Supine Racked Barbell Rows
5 sets of 10 reps
Met-con-
400m Run
200m Walk
200m Run
200m Walk
100m Sprint
100m Walk
200m Run
200m Walk
400m Run
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 60lbs
1 set of 5 reps with 65lbs
1 set of 5 reps with 70lbs
Deadlift
1 set of 5 reps with75lbs
1 set of 5 with 95lbs
1 set of 5 with 110lbs
1 set of 5 with 125lbs
Hypertrophy -
Five Rounds (not for time):
10 High Box Step-ups (reps each leg)
5 Incline Bench Press, 50lbs
10 DB Curls seated on incline bench (reps each arm)
10 Triceps Kickbacks