Week of 12/15/19
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
1 set of 2 with 60lbs
3 sets of 2 with 65lbs
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 110lbs
*Squat to surface height where hip crease is just below the top of the knee.
Met-con-
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Dumbbell Thursters, 12’s
Push-ups
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 –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
1 set of 1 with70lbs
3 sets of 5 with 75lbs
*No pause
Paused* Deadlift
1 set of 5 with 65lbs
1 set of 3 with 75lbs
3 sets of 8 with 85lbs
*Pause pull for a 1 count below knee
Assistance work-
Four rounds of:
7 Bradford Press, front/back = 1rep
7 Renegade Rows, R/L = 1 rep
5 Overhead Split Squat , reps leading each leg
15 Bicycle Crunches (R/L = 1 rep)
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 – 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 75lbs
*2 seconds eccentric, 1 second pause, fast concentric
Met-con-
Eight Rounds for max reps each exercise:
20 sec Air Squats
10 sec Rest
20 sec Push-ups
10 sec Rest
20 sec Flutter Kicks
10 sec Rest
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 115lbs
3 sets of 8 with 125lbs
Assistance Work-
Four rounds of:
60 seconds Tactical lunges
10 Drag Curls