Week of 11/24/19
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
Strength – Press
2 sets of 5 with 45lbs
1 set of 4 with 50lbs
1 set of 3 with 55lbs
3 sets of 2 with 60lbs
Box Squat*
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 95lbs
3 sets of 8 with 105lbs
*Squat to surface height where hip crease is just below the top of the knee.
Met-con-
AMRAP in 14min:
14 Kettlebell Swings
14 Single Arm KB Ground-to-Overhead (7 reps each arm)
14 Tactical Lunges (R/L = 1rep)
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 – Paused* Deep Incline Bench Press (30 deg)
2 sets of 5 with 35lbs
1 set of 4 with 45lbs
1 set of 3 with 55lbs
1 set of 2 with 65lbs
3 sets of 5 with 70lbs
*Hold each rep at bottom of the range for a 1 count.
1 set 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 8 with 80lbs
Assistance work-
Five rounds of:
10 (reps ea leg) Dumbbell Split Squats
7 (reps ea arm) Single Arm Landmine Press
60 seconds Banded shoulder extensions
30 seconds Chin-over-bar Hold
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 – 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 8 with 70lbs
Tempo (2-1-0)* Front Squat
2 sets of 5 with 45lbs
1 set of 3 with 55lbs
8 sets of 3 with 60lbs
*2 seconds eccentric, 1 second pause, fast concentric
Met-con-
10,9,8,7,6,5,4,3, 2, 1 rep rounds of:
DB Alternating Box Step-ups (reps ea leg)
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 – Deadlift (conventional)
1 set of 5 with 75lbs
1 set of 3 with 95lbs
1 set of 2 with 110lbs
3 sets of 8 with 120lbs
Assistance Work-
Four rounds of:
60 seconds Banded Hamstring Curls
15 (reps ea arm) Single Arm DB Kickbacks, 12lb
15 (reps ea side) Standing DB Side Crunches, 15lb KB