Week of 10/06/19

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 – Push Press

2 sets of 5 reps with 45lbs

1 set of 3 reps with 55lbs

1 set of 2 reps with 60lbs

3 sets of 5 reps with 65lbs

 

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 105lbs

3 sets of 2 with 115lbs

 

Met-con- 

Five rounds for fastest effort:

1 Monkey Bar Effort

5 Burpees

100m Sprint

*Rest on the walk back to start or 60 seconds b/n rounds.

 

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

2 sets of 5 with 45lbs

3 sets of 8 with 55lbs

 

Romanian Deadlift   

1 set of 5 with 45lbs

1 set of 3 with 55lbs

3 sets of 8 with 65lbs

 

Assistance work-

Four rounds of:

7 Alternating Dumbbell Overhead Press (R/L = 1 rep)   

14 Dumbbell Reverse Fly   

25yd Plate Push  

7 Kettlebell Dead bugs (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 70lbs

3 sets of 2 with 75lbs

 

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 95lbs

 

Met-con- 

Six rounds for time:

8 DB Split Jerks, 15’s*

30 Jump rope Singles

8 Dumbbell Front Squats, 15’s

*Four splits each side, be sure to reset feet before lowering weight from overhead.

 

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 – Hang Power Clean  

5 sets of 5 with 65lbs

 

Deficit Deadlift (2” platform)   

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 105lbs

3 sets of 5 with 120lbs

 

Assistance Work-

Four rounds of:

40yd Walking Lunges (no weight)

10 Standing Oblique Crunch (reps each side)  

10 Seated Good mornings 

15 Sitting Crunch

Heidi Coffman