Week of 06/30/19
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 – Split Jerk
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 80lbs
Squat
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 105lbs
3 sets of 8 with 115lbs
Met-con-
Complete Four Rounds of:
300m Run
100m Walk
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 – Paused Incline Bench Press
2 sets of 5 with 35lbs
3 sets of 5 with 45lbs
Sumo Deadlift
1 set of 5 with 65lbs
1 set of 3 with 85lbs
4 sets of 4 with 95lbs
Assistance work-
Complete Three Rounds:
10 Standing Altnernating DB Press
3 Chin-up Negatives
5 GHD Sit-up and Hold for 5 count
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 – Close Grip Bench Press
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
3 set of 8 with 65lbs
Paused Front Squat
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 85lbs
3 sets of 2 with 95lbs
Met-con-
AMRAP in 15 minutes:
5 Inch worm Push-ups
5 Box Jumps
10 Bicycle Crunches (R/L = 1 rep)
15 Air Squats
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 + Hang Power Clean
3 sets of 1+1 with 35lbs (Both Hang)
6 sets of 1+1 with 55lbs (Floor + Hang)
Single Arm Rows
4 sets of 10 reps each arm
Assistance Work-
Four rounds of:
10 Bulgarian Split Squats (reps ea leg)
5 Hanging Knee Raises
10 Good Mornings, 35lb bar
10 Standing Side Crunches w/ Dumbbell (reps each side)