Week of 07/07/19

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 60lbs

 

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 105lbs

3 sets of 5 with 125lbs

 

Met-con-

Five Rounds for fastest effort:

200m Run

100m Walk

Hill Sprint

*Rest on the walk back to start

 

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 70lbs

 

Sumo Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 3 with 110lbs

3 sets of 2 with 120lbs

 

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

3 sets of 5 with 70lbs

 

Paused Front Squat

2 sets of 5 with 45lbs

1 set of 3 with 55lbs

3 sets of 8 with 65lbs

 

Met-con- 

10-8-6-4-2 rep rounds for time:

Overhead Split Squats, 35lb Bar (reps each leg)

Bar-facing Burpees (ea hop over = 1 rep)

 

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 – Stiff-Legged Deadlift

4 sets of 4 with 45lbs

 

Banded Assisted Pull-ups

2 sets of 5 reps

 

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)

Heidi Coffman