Week of 06/23/19
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
1 set of 2 reps with 55lbs
3 sets of 5 reps with 60lbs
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 115lbs
3 sets of 2 with 130lbs
Met-con-
Six rounds for fastest effort:
Hill Sprint
*Rest as needed b/n efforts.
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
1 set of 3 with 55lbs
3 sets of 8 with 60lbs
Deadlift
1 set of 5 with 75lbs
1 set of 4 with 95lbs
2 sets of 8 with 110lbs
Assistance work-
Complete Four Rounds:
10 Bumper Plate Ground-to-Overhead, 25lbs
20 sec Flutter Kicks
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
1 set of 1 with 85lbs
3 sets of 2 with 90lbs
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 85lbs
Met-con-
Three rounds for time:
400m Run
12 Push-ups
21 Kettlebell Swings
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
1 set of 3 with 55lbs
5 sets of 5 with 65lbs
Monkey Bars-
5 efforts – rest as needed b/n
Assistance Work-
Four rounds of:
8 High Box Step-ups (reps each leg)
12 Stiff-legged Kettlebell Deadlift
8 Hanging Knee Raises
30 second Weighted Plank Hold