Week of 11/03/19

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

3 sets of 3 with 55lbs

Box Squat*

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 80lbs

1 set of 2 with 90lbs

3 sets of 8 with 100lbs

*Squat to surface height where hip crease is just below the top of the knee.

Met-con-

Five rounds for max reps each exercise:

30 sec Jingle Jangles (10yd shuttle Sprints)

15 sec Rest

30 sec Kettlebell Swings, 20lbs

15 sec Rest

30 sec Windshield Wipers

15 sec Rest

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 60lbs

3 sets of 5 with 65lbs

*Hold each rep at bottom of the range for a 1 count.

Romanian Deadlift   

1 set of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

3 sets of 8 with 75lbs

Assistance work-

Five rounds of:

5 Paul Dick’s Overhead Press

15 Chest-supported DB Rows

10 Lateral Lunges Holding 15lb DB, reps each side

10 Hanging Knee Raises

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

3 sets of 8 with 65lbs

Front Rack Split Squats (reps each leg)

4 sets of 5 with 45lbs

Met-con-

Five rounds for time of:

10 Hang Power Cleans, 45lbs

10 Push-ups

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 65lbs

1 set of 3 with 85lbs

1 set of 2 with 105lbs

3 sets of 8 with 115lbs

Assistance Work-

Five rounds of:

10 Seated Leg Raises (R/L = 1rep)

10 KB Sumo Deadlift High Pull

15 Resistance Band Leg Adductions (reps ea leg)

15 Resistance Band Leg Abductions (reps ea leg)