Week of 01/13/18
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 –Bench Press
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
6 sets of 4 reps with 70lbs
Paused Back Squat*
2 sets of 5 with 45lbs
1 set of 3 with 75lbs
1 set of 2 with 95lbs
7 sets of 3 with 105lbs
*Two Count Pause on each rep.
Met-con-
12-10-8-6-4-2 rep rounds of:
Push-ups
* Complete a run to the fence and back between each rep round.
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 – Push Press and hold lockout for 2 count
2 sets of 3 with 45lbs
6 sets of 3 with 55lbs
2 sets of 5 with 45lbs
1 set of 3 with 55lbs
3 sets of 7 with 65lbs
Met-con-
Five Rounds for time:
25yd Walking lunge with shoulder press
15 Kettlebell Swings
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 – Gymnastics Work
Four rounds not for time:
2 Hanging Hip Touches (R/L = 1 rep)
10 Bird Dogs (reps each side)
20 sec Handstand Hold
30-25-20-15-10 rep rounds of:
Jump rope singles or jumping jacks
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 – Front Squat
2 sets of 5 with 45lbs
4 sets of 10 with 55lbs
Deadlift
1 set of 5 with 75lbs
1 set of 4 with 95lbs
1 set of 2 with 115lbs
1 set of 3 with 135lbs
Back-off work: 2 sets of 5 with 125lbs
Assistance Work-
Complete 5 rounds of:
10 Lateral Box Step-up and Overs (Over and Back = 1rep)
10 Kettlebell Stiff-legged Deadlifts
10 DB Spoon Press