Week of 02/03/19

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

6 sets of 4 reps with 60lbs

 

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 80lbs

1 set of 2 with 90lbs

3 sets of 7 with 100lbs

 

Met-con-

Four rounds for max reps each exercise:

30 sec Bumper plate ground-to-overhead, 25lbs

30 sec Russian Triangles

30 sec Mountain Climbers

30 sec Speed Skaters

30 sec Rest

 

 

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

3 sets of 7 with 45lbs

 

Good Mornings

3 sets of 7 with 45lbs

 

Met-con-

Three rounds for fastest effort:

10 Wall Ball (or DB Thrusters), 14lbs

10 KB Sumo Deadlift High Pull, 35lbs

10 Box Jumps (and step off), 20”

10 Push Press, 45lbs

10 Burpees

*Rest 60 seconds b/n efforts.

 

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 2 with 85lbs

3 sets of 3 with 95lbs

 

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

3 sets of complex with 55lbs

 

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 85lbs

2 sets of 4 with 115lbs

 

Met-con-

For time:

35 KB Swing + 5 plank slaps (r/l = 1rep) +35 sec flutter kicks

30 kbs +10 plank slaps +30 sec flutter kicks

25 kbs+15 plank slaps +25 sec flutter kicks

20 kbs+20 plank slaps +20 sec flutter kicks

15 kbs+25 plank slaps +15 sec flutter kicks

Kettle bell weight = 25lbs

Heidi Coffman