Week of 10/27/19
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 – Push Press
2 sets of 5 reps with 45lbs
1 set of 4 reps with 55lbs
1 set of 3 reps with 60lbs
1 sest of 2 reps with 65lbs
3 sets of 5 reps with 70lbs
Paused Squat (2 count)
2 sets of 5 reps with 45lbs
1 set of 4 with 75lbs
1 set of 3 with 95lbs
1 set of 2 with 110lbs
3 sets of 2 with 120lbs
Met-con-
As Many Rounds as Possible in 15 minutes:
10 Dumbbell Thrusters, 10’s
10 GHD Sit-ups to Parallel
10 Box Jumps (and step down)
10 Shoulder Taps (R/L = 1 rep)
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 – Deep Incline Bench Press
2 sets of 5 with 45lbs
1 set of 3 with 55lbs
3 sets of 8 with 60lbs
1 set of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
3 sets of 8 with 70lbs
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 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 – Pin Bench Press
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
1 set of 2 with 75lbs
3 sets of 2 with 80lbs
Front Squat
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 75lbs
1 set of 2 with 85lbs
3 sets of 5 with 100lbs
Met-con-
Tabata* Stations
1) Jingle Jangles
2) Supine Alternating Toe Touches
3) Ring Rows
Tabata = 20 secondds of work followed by 10 sec of rest for 8 rounds.
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 – Power Clean + Hang Power Clean
2 sets of 3 Hang Power Cleans with empty 45lbs bar
1 set of 1+1 with 65lbs
6 sets of 1+1 with 75lbs
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 125lbs
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