Week of 01/06/19
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
6 sets of 4 reps with 55lbs
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
1 set of 7 with 100lbs
Met-con-
Six Rounds for fastest effort:
10 High Box Step-ups (5 reps leading each leg)
5-10-15-10-5 yd Shuttle Sprints
*Rest 90 sec b/n efforts
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 35lb bar
3 sets of 10 with 55lbs
Met-con-
Three rounds for max reps each exercise:
45 sec Jump Rope Singles
15 sec Rest
45 sec Burpees
15 sec Rest
45 sec Kettlebell Swings
15 sec Rest
45 sec Russian Triangles
15 sec Rest
45 sec Air Squats
15 sec 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 65lbs
1 set of 3 with 75lbs
1 set of 3 with 85lbs
1 set of 3 with 95lbs
Chin-up Negatives
3 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 40lbs
5 sets of complex with 45lbs
Deadlift
1 set of 5 reps with 65lbs
1 set of 5 with 85lbs
4 sets of 4 with 105lbs
Met-con-
Six Rounds for time of:
10 GHD Sit-ups
50ft DB Farmer’s Carry, 35lb DB’s