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

 

Tempo Squat  

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:

15 Racked Bar Push-ups

10 Racked Bar Supine Rows

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 Dumbbell Thrusters  

10 Single Leg Romanian Deadlift (reps each leg)  

15 Leg Extended Crunches

Heidi Coffman