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

Renegade Man-makers

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

Heidi Coffman