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:

5 Renegade Man-makers

15 Weighted Sit-ups

20 Air Squats

 

Workout B:

Warmup –

10 Alternating Box Step-ups

10 Windmill Push-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                                                                                 

 

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

Lying Toe Touches

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

Heidi Coffman