Week of 12/22/19
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
3 sets of 8 with 55lbs
Box Squat
2 sets of 5 reps with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 95lbs
1 set of 2 with 110lbs
3 sets of 5 with 120lbs
*Squat to surface height where hip crease is just below the top of the knee.
Met-con-
10-8-6-4-2 rep rounds of:
Power Clean + Push Press, 65lbs
Weighed Box Step-ups (reps each leg), 12’s
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 – Deep Incline Bench Press (30 deg)
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
1 set of 2 with 75lbs
3 sets of 2 with 80lbs
*No Pause
Paused* Deadlift
1 set of 5 with 65lbs
3 sets of 8 with 80lbs
*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
15 Bicycle Crunches (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 –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 75lbs
3 sets of 5 with 80lbs
Tempo (2-1-0)* Front Squat
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
1 set of 2 with 75lbs
8 sets of 3 with 80lbs
*2 seconds eccentric, 1 second pause, fast concentric
Met-con-
Three rounds for time:
10 Ring Rows
15 Goblet Squats
10 Russian KB Swings
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
Deadlift (conventional)
1 set of 5 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 115lbs
3 sets of 5 with 135lbs
Assistance Work-
Four rounds of:
60 seconds Tactical lunges
10 Drag Curls