Week of 07/21/19

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 65lbs

1 set of 3 with 75lbs

1 set of 2 with 80lbs

3 sets of 2 with 85lbs

 

Squat

2 sets of 5 with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 95lbs

1 set of 2 with 110lbs

3 sets of 8 with 120lbs

 

Met-con-

Two rounds for fastest effort:

400m Run

100m Brisk Walk

300m Run

200m Brisk Walk

200m Run

100m Brisk Walk

300m Run

*Rest 2min b/n rounds.

 

Workout B:

Warmup –

10 Alternating Box Step-ups

10 Windmill Push-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

1 set of 5 with 45lbs

3 sets of 5 with 50lbs

 

Sumo Deadlift

1 set of 5 with 65lbs

1 set of 3 with 80lbs

1 set of 2 with 90lbs

4 sets of 4 with 100lbs

 

Assistance work-

Complete Three Rounds:

10 Barbell Landmine Press (reps each arm)

10 Racked Bar Supine Rows

15 GHD Sit-ups to Parallel

 

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

1 set of 3 with 65lbs

3 sets of 8 with 70lbs

 

Paused Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 80lbs

1 set of 2 with 90lbs

3 sets of 2 with 100lbs

 

Met-con-

AMRAP in 15 minutes

5 Push-ups

7 Box Jumps (and step down)

9 Russian Twists (R/L = 1 rep)

12 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)

1 sets of 1+1 with 55lbs (Floor + Hang)

6 sets of 1+1 with 60lbs (Floor + Hang)

 

Neutral Grip Band-assisted Pull-ups (Monkey Bar)

3 sets of 5

 

Assistance Work-

Five rounds of:

10 Front Rack Split Squats, 45lb (reps ea leg)

20 Kettlebell Swings, 25lbs

10 Weighted Sit-ups

Heidi Coffman