Week of 08/18/19
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 – Press
3 sets of 8 reps with 45lbs
2 sets of 5 reps with 45lbs
1 set of 3 with 75lbs
1 set of 2 with 85lbs
3 sets of 5 with 95lbs
Met-con-
Four rounds for time:
400m Run
100m Walk
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
1 set of 2 with 70lbs
3 sets of 2 with 80lbs
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 130lbs
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 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 – Wide 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
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 75lbs
Met-con-
Five rounds for time:
5 High Box Step-ups (reps leading each leg)
10 Burpees
15 Air Squats
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 Squat Clean
3 sets of 1+1 with 35lbs (Both Hang)
1 set of 1+1 with 55lbs (Floor + Hang)
6 sets of 1+1 with 60lbs (Floor + Hang)
Band-assisted Chin-ups
3 sets of 5
Assistance Work-
Five rounds of:
10 Single Leg Romanian Deadlift (reps each leg)