Week of 03/24/19
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 3 with 60lbs
1 set of 2 with 70lbs
5 sets of 5 reps with 80lbs
Paused Back Squat*
2 sets of 5 with 45lbs
1 set of 3 with 75lbs
1 set of 2 with 95lbs
9 sets of 3 with 115lbs
*Two Count Pause on each rep.
Met-con-
Four rounds for time:
12 Kettlebell Swings
25ft Plate Push
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
8 sets of 2 with 65lbs
Bent Rows
2 sets of 5 with 45lbs
1 set of 3 with 60lbs
4 sets of 6 with 75lbs
Met-con-
Eight Rounds for max reps each exercise:
20 sec Dumbbell Thrusters, 12lbs
10 sec Rest
20 sec Speed Skaters
10 sec Rest
20 sec Dumbbell Russian Twist
10 sec Rest
20 sec Flutter Kicks
10 sec Rest
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)
Met-con-
Six Rounds for time:
25 Jump rope Singles
15 Bumper Plate Ground-to-Overhead
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 65lbs
Deadlift
1 set of 5 with 75lbs
1 set of 4 with 95lbs
1 set of 2 with 125lbs
1 set of 3 with 150lbs
Back-off work 3 sets of 4 with 135lbs
Assistance Work-
Complete 5 rounds of:
10 Goblet Squats, 30lb DB
10 Barbell Good-mornings, 45lb bar
10 Lying DB Triceps Extensions, 12lbs
10 Scotty Bob’s, 12lbs DB