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
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)
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