Week of 06/02/19

Week of 06/02/19

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 – Press

2 sets of 5 reps with 45lbs

1 set of 3 reps with 50lbs

3 sets of 5 reps with 55lbs

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 95lbs

1 set of 2 with 105lbs

3 sets of 2 with 125lbs

Met-con-

Four rounds for time:

100m Power Skip

100m Brisk Walk

100m Sprint

100m Brisk Walk

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

2 sets of 5 with 45lbs

3 sets of 8 with 55lbs

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

2 sets of 8 with 105lbs

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 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 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

3 sets of 2 with 85lbs

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

3 sets of 5 with 80lbs

Met-con-

Five rounds for time:

25yd of Overhead Walking Lunges, 10lb bumper

10 Hand-release Push-ups

35 Jump rope Singles

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 – Bent Barbell Rows

1 set of 5 with 45lbs

5 sets of 5 with 60lbs

Monkey Bars-

4 efforts – rest as needed b/n

Assistance Work-

Four rounds of:

10 Dumbbell Split Squats (reps leading each leg)

10 Russian Kettlebell Swings (heavy)