Week of 03/31/19
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 55lbs
1 set of 3 reps with 60lbs
1 set of 3 rep with 65lbs
4 sets of 3 reps with 70lbs
Back Squat
2 sets of 5 reps with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 95lbs
4 sets of 7 with 105lbs
Met-con-
Five Rounds for max reps each exercise:
30 sec Box Jumps (and step down)
30 sec Jingle Jangles – 5yd distance
60 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
4 sets of 7 with 50lbs
Good Mornings
4 sets of 7 with 50lbs
Met-con-
Four Rounds for Fastest Effort:
15 Air Squats
50ft DB Farmer’s Carry, 35’s
10 Burpees
50ft DB Farmer’s Carry, 35’s
15 Sit-ups
50ft DB Farmer’s Carry, 35’s
*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 3 with 90lbs
1 set of 3 with 100lbs
1 set of 3 with 105lbs
Pull-up Negatives
3 sets of 3 reps
Assistance Work-
10-8-6-4-2 rep rounds of:
DB Push Press
Plate Push-ups (hands on 45lb bumper plates)
GHD Sit-up and Hold for 5 count @ parallel
*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 55lbs
4 sets of complex with 60lbs
Deadlift
1 set of 5 reps with 65lbs
1 set of 5 with 85lbs
1 set of 3 with 105lbs
2 sets of 5 with 120lbs
Met-con-
Five rounds for time:
20yd DB Walking Lunges (FWD), 20’s/15’s
15 Kettlebell Swings, 25lbs
20yd Unwieghted Walking Lunge Steps (Backward)
15 Dumbbell Power Cleans, 20’s/15’s