Week of 01/20/19

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 50lbs

1 set of 4 reps with 55lbs

5 sets of 4 reps with 60lbs

 

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 7 with 80lbs

1 set of 7 with 90lbs

2 sets of 7 with 100lbs

 

Met-con-

Every min on the minute for 7 minutes:

7 Burpee Box Step-ups

*Rest the balance of each minute.

 

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 – Incline Bench Press

3 sets of 10 with 40lbs

 

Good Mornings

3 sets of 10 with 40lbs

 

Met-con-

As many rounds as possible in 15 minutes of:

5 Thrusters

5 Hang Power Clean

5 Sumo Deadlift High Pull

*Weight suggestion - 45lbs

 

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 65lbs

1 set of 3 with 75lbs

1 set of 3 with 85lbs

2 sets of 3 with 95lbs

 

Chin-up Negatives

5 sets of 3 reps

 

Assistance Work-

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Seated Overhead DB Press

Strict Push-ups

*Take your time and be virtuous about the movements

 

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 – 2 Hang Power Clean + 3 Front Squats

1 set of complex with 35lb bar

1 set of complex with 45lbs

5 sets of complex with 50lbs

 

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 85lbs

4 sets of 4 with 110lbs

 

Met-con-

Six Rounds for time:

12 Kettlebell Swings

12 Mountain Climbers R/L = 1 rep)

12 Weighted Sit-ups

Heidi Coffman