Week of 02/24/19

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 –Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 4 with 60lbs

1 set of 4 with 70lbs

4 sets of 4 reps with 80lbs

Paused Back Squat*

2 sets of 5 with 45lbs

1 set of 3 with 75lbs

1 set of 2 with 95lbs

12 sets of 3 with 110lbs

*Two Count Pause on each rep.

Met-con-

For time:

25 Hang Clean and Push Press, 55lbs

Immediately after complete

21, 15, and 9 reps each exercise

Bar Push-ups

Box Jumps or Step Ups (reps ea leg)

Sit-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 – Push Press and hold lockout for 2 count

2 sets of 3 with 45lbs

8 sets of 3 with 60lbs

Bent Rows

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

5 sets of 7 with 70lbs

Met-con-

Five rounds for time:

10 Dumbbell Thrusters

10 GHD Sit-ups

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 – Gymnastics Work

Four rounds not for time:

10 second Chin-over-bar Hold + Negative back down

10 Bird Dogs (5 ea side)

10 Toes-to-the-sky

5 Kneeling Ring Ab-Roll Out

Met-con-

Complete eight rounds of:

30 sec Flutter Kicks

30 sec Jingle Jangles

30 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 – Front Squat

2 sets of 5 with 45lbs

4 sets of 10 with 60lbs

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 2 with 125lbs

1 set of 3 with 145lbs

Back-off work 2 sets of 4 with 130lbs

Assistance Work-

Complete 5 rounds of:

10 Goblet Squats, 25lb DB

10 Barbell Good-mornings, 35lb bar 

10 Lying DB Triceps Extensions, 10lbs

10 Scotty Bob’s, 10lbs DB