Week of 09/09/18
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
2 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
2 sets of 5 reps 110lbs
Bent Rows
2 sets of 5 with 45lbs
4 sets of 5 with 60lbs
Met-con-
Five Rounds for time:
15 Weighted Sit-ups
20 Air Squats
Workout B:
Warmup –
10 Alternating Box Step-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
1 set 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
2 sets of 3 with 120lbs
Met-con-
Four Rounds for Fastest Effort:
200m Run
Hill Sprint
*Rest as long as it took you to complete the effort.
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
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Strength –
Efforts to be performed in circuit:
Paused Overhead Press
4 sets of 6 reps with 55lbs
Chin-over-Bar Hold
(Band-assisted OK)
4 sets of 15 sec
Box Jumps (optional)
4 sets of 6 reps - increase landing height by 1”
*Land as lightly on the box as possible with your whole foot balanced on the box.
*Select a landing height that is low enough to maintain good form with every rep.
*Step off after each rep.
Met-con-
20-15-10 rep rounds of:
Kettlebell Swing
Jumping Jacks
Seconds of Handstand Hold
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
1 set 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
2 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