Week of 11/17/19
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 – Press
2 sets of 5 reps with 45lbs
1 set of 3 reps with 50lbs
3 sets of 5 reps with 55lbs
Box Squat*
2 sets of 5 reps with 45lbs
1 set of 4 with 75lbs
1 set of 3 with 95lbs
1 set of 2 with 115lbs
3 sets of 2 with 125lbs
*Squat to surface height where hip crease is just below the top of the knee.
Met-con-
Four rounds for time:
12 Barbell Thrusters, 45lbs
15 Russian Kettlebell Swings, 25lbs
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 – Paused* Deep Incline Bench Press
2 sets of 5 with 45lbs
3 sets of 8 with 50lbs
*Pause for a 1 count at the bottom of the range
1 set of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 75lbs
3 sets of 8 with 85lbs
Assistance work-
Five rounds of:
10 Lateral Lunges Holding 15lb DB, reps each side
10 Hanging Knee Raises
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 – Wide Grip Bench Press
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
3 sets of 2 with 75lbs
Front Rack Split Squats (reps each leg)
4 sets of 5 with 55lbs
Met-con-
Five rounds for time:
10 Dumbbell Hang Power Cleans
10 Burpee Box Step-ups
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 – Deadlift (conventional)
1 set of 5 with 65lbs
1 set of 4 with 95lbs
1 set of 3 with 110lbs
1 set of 2 with 130lbs
3 sets of 2 with 140lbs
Assistance Work-
Five rounds of:
10 Seated Leg Raises (R/L = 1rep)
15 Resistance Band Leg Adductions (reps ea leg)
15 Resistance Band Leg Abductions (reps ea leg)