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 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