Week of 08/04/19

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 – Power 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 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

2 sets of 2 with 135lbs

 

Met-con- 

Five rounds for max reps each exercise:

Single leg lateral rebound press – left (10lb DB)

Single leg lateral rebound press – right (10lb DB)

Hippity Hops

Goblet Box Squats, 10lb

Weighted Sit-ups, 10lb

Click for workout demo

 

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 40lbs

 

Sumo Deadlift

3 set of 8 with 75lbs

 

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

1 set of 2 with 75lbs

3 sets of 3 with 80lbs

 

Paused Front Squat

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 5 with 80lbs

 

Met-con- 

For time:

400m Run

40yd Walking Lunges

300m Run

30yd Walking Lunges

200m Run

20yd Walking Lunges

100m Run

10yd Walking Lunges

 

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 60lbs

 

Neutral Grip Pull-ups (on Monkey Bars) -

5 sets of 4 reps using band for assistance

 

Assistance Work-

Five rounds of:

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

20 Kettlebell Swings, 25lbs

10 Hanging Knee Raises

Heidi Coffman