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

Supine Ring Pull-ups

* Complete a run to the fence and back between each rep round.

 

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 – Push Press and hold lockout for 2 count

2 sets of 3 with 45lbs

6 sets of 3 with 55lbs

 

Bent Rows

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

10 Hollow Body Sit-ups

 

 

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

Four-count flutter kick

 

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

10 Alternating DB Curls

Heidi Coffman