Week of 10/13/19
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 http://youtu.be/uz9PdMX25J4
Strength – Push Press
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
1 set of 2 with 70lbs
3 sets of 2 with 75lbs
Paused Squat (2 count)
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 75lbs
1 set of 2 with 90lbs
3 sets of 8 with 100lbs
Met-con-
Complete four rounds of:
2 minutes Easy Jog
1-minute Fast Pace Run
1-minute Walk
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 –Deep Incline Bench Press (30 deg)
2 sets of 5 with 35lbs
1 set of 4 with 45lbs
1 set of 3 with 50lbs
1 set of 2 with 55lbs
3 sets of 5 with 60lbs
1 set of 5 with 45lbs
1 set of 3 with 55lbs
3 sets of 8 with 60lbs
Assistance work-
Five rounds of:
5 Overhead Press (45lb Barbell)
10 Lateral Plate Raises
15 Mountain Climbers (R/L = 1 rep)
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 – Pin Bench Press
2 sets of 5 with 45lbs
3 sets of 8 with 60lbs
Front Squat
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 80lbs
1 set of 2 with 95lbs
3 sets of 2 with 115lbs
Met-con-
Five rounds for time:
5 GHD Sit-up and Hold for 5 count
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 – Power Clean + Hang Power Clean
6 sets of 1+1 with 65lbs
Deficit Deadlift (2” platform)
1 set of 4 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 100lbs
3 sets of 5 with 115lbs
Assistance Work-
Three - Five rounds of:
10 Weighted Lateral Box Step-ups (reps each leg)
15 Kettlebell Swings
10 Kettlebell Russian Twists (R/L = 1rep)
40 seconds Arms-extended plank hold