Week of 07/28/19

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 Press

2 sets of 5 reps with 45lbs

1 set of 3 with 55lbs

3 sets of 8 reps with 65lbs

 

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 5 with 130lbs

 

Met-con-

Six Rounds for fastest effort:

5-10-15-10-5 yd Shuttle Sprint

Rest 30 sec

100m Sprint

Rest 30 sec

 

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

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

3 sets of 2 with 75lbs

 

Sumo Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 3 with 115lbs

3 sets of 2 with 125lbs

 

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 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

3 sets of 5 with 75lbs

 

Paused Front Squat

2 sets of 5 with 45lbs

1 set of 3 with 55lbs

1 set of 2 with 65lbs

3 sets of 8 with 70lbs

 

Met-con- 

On the minute for 10 minutes complete:

3 Dumbbell Curtis P’s

*Rest the balance of each minute.

 

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 – 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 65lbs (Floor + Hang)

 

Monkey Bar –

3 Efforts (limit rest b/n efforts)

 

Assistance Work-

Five rounds of:

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

20 Kettlebell Swings, 25lbs

10 Weighted Sit-ups

Heidi Coffman