Week of 08/11/19
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 – Press
2 sets of 5 with 45lbs
1 set of 4 with 50lbs
1 set of 3 with 55lbs
3 sets of 2 with 60lbs
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 75lbs
3 sets of 8 with 85lbs
Met-con-
Five rounds for time:
200m Run
200m Brisk Walk
Workout B:
Warmup –
10 Alternating Box Step-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
1 set of 5 with 50lbs
3 sets of 5 with 55lbs
Sumo Deadlift
1 set of 5 with 65lbs
1 set of 3 with 80lbs
1 set of 2 with 90lbs
5 sets of 3 with 115lbs
Assistance work-
Complete Three Rounds:
20 second Handstand Hold
20 Ring Rows
40 second Plank Hold
10 Hanging Knee Raises
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 – Wide Grip Bench Press
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 60lbs
3 sets of 8 with 65lbs
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 105lbs
Met-con-
Five rounds for time:
15 Racked Bar Push-ups
10 Seated Overhead Alternating DB Press (reps ea arm), 10lbs
5 Box Jumps
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 Squat Clean
3 sets of 1+1 with 35lbs (Both Hang)
6 sets of 1+1 with 55lbs (Floor + Hang)
Band-assisted Chin-ups
3 sets of 5
Assistance Work-
Five rounds of:
10 Single Leg Romanian Deadlift (reps each leg)