Week of 04/07/19

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 4 with 65lbs

1 set of 4 with 75lbs

1 set of 4 reps with 85lbs

 

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 115lbs

*Two Count Pause on each rep.

 

Met-con-

Six Rounds for time:

4 Inch Worm Push-ups

12 Russian Kettlebell Swings, 25lbs

 

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

10 sets of 2 with 65lbs

 

Bent Rows

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

5 sets of 6 with 75lbs

 

Met-con-

Three Rounds for time:

25 Air Squats

25 Bumper Plate Ground to Overhead

25 GHD Sit-ups

 

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:

3 Knees-to-Elbows

20 sec Right Side Plank Hold

20 sec Left Side Plank Hold

5 PERFECT Supine Ring Pull-ups (shoulder blades retracted

 

Met-con-

Complete 4 rounds of:

30 seconds Flutter Kicks

1 Monkey Bar Effort

 

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

4 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 4 sets of 4 with 135lbs

 

Assistance Work-

7 Barbell Floor Press, 85lbs

7 Barbell Lever Press

7 Barbell Step-ups, 45lb bar (reps leading each leg)

7 Kettlebell Stiff-legged Sumo Deadlift

Heidi Coffman