Week of 05/05/19
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
3 sets 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
14 sets of 2 with 115lbs
*Two Count Pause on each rep.
Met-con-
15, 12, 9, 6, 3 rep rounds of:
Close Grip Bench Press, 55lbs
Weighted GHD Sit-ups, 10lb bumper plate on chest
Workout B:
Warmup –
10 Alternating Box Step-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
1 set of 2 with 60lbs
8 sets of 2 with 70lbs
Bent Rows
2 sets of 5 with 45lbs
1 set of 3 with 65lbs
4 sets of 6 with 80lbs
Met-con-
Four Rounds for time:
20 Air Squats
20 Hippity Hops (R/L = 1rep)
20 Kettlebell Swings, 20lbs
20 Bicycle Crunches (R/L = 1rep)
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:
5 Knees-to-Elbows
30 sec Right Side Plank Hold
30 sec Left Side Plank Hold
7 PERFECT Supine Ring Pull-ups (shoulder blades retracted)
Met-con-
Complete 4 rounds of:
30 sec Hanstand Hold
10 reps Dumbbell Thrusters, 15’s
*Rest 60 sec b/n efforts.
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
1 set of 3 with 60lbs
3 sets of 10 with 70lbs
Deadlift
1 set of 5 with 75lbs
1 set of 4 with 95lbs
1 set of 3 with 115lbs
1 set of 2 with 135lbs
2 sets of 3 with 155lbs
Back-off work 2 sets of 4 with 140lbs
Assistance Work-
10 Barbell Floor Press, 85lbs
10 Barbell Step-ups, 45lb bar (reps leading each leg)