Week of 06/09/19
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 – Push 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 80lbs
Squat
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 80lbs
1 set of 2 with 100lbs
3 sets of 8 with 110lbs
Met-con-
Eight Rounds for fastest effort:
5-10-15-10-5 Suicide Sprints
*Rest 60 seconds b/n efforts.
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 – Incline Bench Press
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
3 sets of 5 with 70lbs
Deadlift
1 set of 5 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 105lbs
4 sets of 4 with 120lbs
Assistance work-
Complete Four Rounds:
7 Standing Dumbbell Strict Overhead Press
20 Sit-ups
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
.jpg?m=1275019070b){kind=link}
Strength – Bench Press
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
3 sets of 8 with 70lbs
Front Squat
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 95lbs
3 sets of 2 with 100lbs
Met-con-
For time:
30 reps Goblet Squat
400m Run
30 Burpees
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 + Split Jerk
3 sets of 1+1 with 45lbs (Hang)
1 set of 1+1 with 65lbs (Floor)
1 set of 1+1 with 75lbs (Floor)
6 sets of 1+1 with 80lbs (floor)
Banded Assisted Chin-ups
3 sets of 5 reps
Assistance Work-
Four rounds of:
7 High Box Step-ups (reps each leg)
10 Stiff-legged Kettlebell Deadlift
7 Hanging Knee Raises
30 second Weighted Plank Hold