Week of 05/12/19

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 65lbs

1 set of 3 rep with 70lbs

2 sest 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

2 sets of 7 with 110lbs

Met-con-

Four rounds for max reps each exercise:

30 sec Flutter Kicks

30 sec Air Squats

30 sec Jingle Jangles

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 55lbs

Good Mornings

4 sets of 7 with 55lbs

Met-con-

Five Rounds for time:

10 Box Jumps

10 Single Arm DB Snatch – Left, 20lb

10 Push-ups

10 Single Arm DB Snatch – Right, 20lb

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 95lbs

1 set of 3 with 105lbs

1 set of 3 with 110lbs

Pull-up Negatives

5 sets of 3 reps

Met-con-  

Seven Rounds for time:

7 Thrusters, 35lb empty bar  

7 Burpees

200m Run

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 – 1 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 65lbs

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 95lbs

1 set of 5 with 115lbs

1 set of 5 with 130lbs

Assistance Work –“Myo Rep” Goblet Squat

15 reps Goblet Squats, 25lb Dumbbell

Rest 20 seconds

5 reps Goblet Squats, 25lb Dumbbell

Rest 20 seconds

5 reps Goblet Squats, 25lb Dumbbell

Rest 20 sec

5 reps Goblet Squats, 25lb Dumbbell

Rest 20 sec

5 reps Goblet Squats, 25lb Dumbbell

Rest 20 sec

5 reps Goblet Squats, 25lb Dumbbell