Week of 07/14/19
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 – Push Jerk
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
1 set of 2 with 135lbs
Met-con-
For time:
Run 2 miles
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 – Paused Incline Bench Press
3 sets of 8 with 35lbs
Sumo Deadlift
3 set of 8 with 65lbs
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 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 – Close Grip 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
3 sets of 2 with 80lbs
Paused Front Squat
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
3 sets of 5 with 75lbs
Met-con-
Three rounds for time:
200m Run
12 Push-ups
200m Run
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 – Supine Grip Barbell Rows
5 set of 5 with 55lbs
Neutral Grip Pull-ups (on Monkey Bars) -
5 sets of 3 reps using band for assistance
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)