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

10 Jumping Pull-ups  

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

Heidi Coffman