Week of 02/17/19
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 – Overhead Press
2 sets of 5 reps with 45lbs
1 set of 4 reps with 50lbs
1 set of 3 reps with 55lbs
4 sets of 4 reps with 65lbs
Back Squat
2 sets of 5 reps with 45lbs
1 set of 4 with 65lbs
1 set of 7 with 85lbs
1 set of 7 with 95lbs
1 sets of 7 with 105lbs
Met-con-
Five Rounds for time:
5 DB Curtis P’s, 10lb DB’s
10 Grasshoppers (r/l = 1rep)
15 Bicycle Crunches (R/L = 1rep)
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 – Incline Bench Press
4 sets of 7 with 45lbs
Good Mornings
4 sets of 7 with 45lbs
Met-con-
AMRAP in 14 minutes:
7 Burpees
7 High Box Step-ups (reps leading ea leg)
7 Ring Rows
7 Lying Lateral Leg Raises (reps each side)
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 65lbs
1 set of 3 with 75lbs
1 set of 3 with 85lbs
1 set of 3 with 95lbs
1 set of 3 with 100lbs
Chin-up Negatives
5 sets of 3 reps
Assistance Work-
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Seated Overhead DB Press
Strict Push-ups
*Take your time and be virtuous about the movements
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 – 2 Hang Power Clean + 3 Front Squats
1 set of complex with 35lb bar
1 set of complex with 45lbs
1 set of complex with 50lbs
4 sets of complex with 55lbs
Deadlift
1 set of 5 reps with 65lbs
1 set of 5 with 85lbs
2 sets of 5 with 115lbs
Met-con-
Five rounds for time:
10 Kettlebell Swings
10 Bulgarian Split Squats (reps each leg)
Run from the field house to the fence and back