Week of 04/28/29

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 65lbs

1 set of 3 rep with 70lbs

1 set of 3 reps with 75lbs

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 7 with 95lbs

1 set of 7 with 100lbs

1 set of 7 with 110lbs

Met-con-

Four Rounds of:

90 seconds of 25m Weighted Shuttle Sprint with 25lb kettlebell

60 seconds Rest b/n rounds

Workout Demo: https://youtu.be/eYwt0jxKFTo

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 55lbs

Good Mornings

3 sets of 7 with 55lbs

Met-con-

Four rounds for max reps eac exercise:

45 sec Bumper Plate Ground-to-Overhead

15 sec Rest

45 sec Hippity Hops

15 sec Rest

45 sec Ring Plank Hold

15 sec Rest

45 sec Air Squats

15 sec Rest

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 90lbs

1 set of 1 with 100lbs

3 sets of 3 with 105lbs

Pull-up Negatives

5 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

6 sets of complex with 60lbs

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 85lbs

1 set of 5 with 110lbs

1 set of 5 with 125lbs

Met-con-

Seven rounds for time of:

5 Dumbbell Power Snatch Left, 20lbs

5 Dumbbell Power Snatch Right

10 Bicycle Crunches (R/L = 1 rep)