Week of 05/19/19

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 – Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

3 sets of 2 with 75lbs

 

Squat

2 sets of 5 with 45lbs

1 set of 3 with 75lbs

1 set of 2 with 95lbs

3 sets of 8 with 105lbs

 

Met-con-

Complete Six Rounds of:

100m Sprint

100m Walk

 

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 – Incline Bench Press

2 sets of 3 with 45lbs

1 set of 2 with 55lbs

3 sets of 5 with 65lbs

 

Deadlift

1 sets of 5 with 65lbs

1 set of 3 with 95lbs

4 sets of 4 with 115lbs

 

Assistance work-

Complete Four Rounds:

5 Seated Alternating DB Overhead Press (R/L = 1)

10 sec Chin-over-bar Hold

20 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 – Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 70lbs

3 sets of 5 with 75lbs

 

Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

1 set of 2 with 85lbs

1 set of 2 with 95lbs

1 set of 2 with 100lbs

*Limit Rest between sets to 2 minutes

 

Met-con-

Three rounds for max reps each effort:

45 sec Goblet Squat

15 sec Rest

45 sec Ring Plank Hold

15 sec Rest

45 sec Hippity Hops

15 sec Rest

45 sec Burpees

15 sec Rest

 

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 – Power Clean + Split Jerk

3 sets of 1+1 with 45lbs (Hang)

1 set of 1+1 with 65lbs (Floor)

6 sets of 1+1 with 75lbs (floor)

 

Monkey Bars-

2 efforts – rest as needed b/n

 

Assistance Work-

Four rounds of:

10 Dumbbell Split Squats (reps leading each leg)

10 Russian Kettlebell Swings (heavy)

15 sec Handstand Hold

3 Chin-up Negatives

Heidi Coffman