Week of 02/10/19

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 3 with 55lbs

1 set of 2 with 65lbs

6 sets of 4 reps with 75lbs

 

Paused Back Squat*

2 sets of 5 with 45lbs

1 set of 3 with 75lbs

1 set of 2 with 95lbs

10 sets of 3 with 110lbs

*Two Count Pause on each rep.

 

Met-con-

15-12-9-6-3 rep rounds of:

Push-ups

Hanging Knee Raises

Russian Twists (R/L = 1 rep)

 

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

7 sets of 3 with 60lbs

 

Bent Rows

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

4 sets of 7 with 70lbs

 

Met-con-

Three rounds for fastest effort:

12 DB Thrusters

12 Box Jumps

12 Kettlebell Swings

12 DB Push Press

*Rest 60 seconds between rounds.

 

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 Hanging Scapular Depressions

5 Kip Swings (fwd/back = 1 rep)

5 Tuck Ups

5 Inch Worm Side-walks (5 ea direction)

Met-con-

Five rounds for fastest effort:

Run to the fence and back

*rest as long as it took you to complete the effort.

Alternate Met-con-

As many rounds as possible in 5 min:

Burpee Hop to Target 6” above reach

 

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

3 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 140lbs

Back-off work 2 sets of 5 with 125lbs

Assistance Work-

Complete 5 rounds of:

10 Lateral Box Step-up and Overs (Over and Back = 1rep)

10 Kettlebell Stiff-legged Deadlifts   

10 DB Spoon Press

10 Alternating DB Curls

Heidi Coffman