Week of 08/25/19
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
2 sets of 5 reps with 45lbs
1 set of 3 reps with 50lbs
3 sets of 5 reps with 55lbs
2 sets of 5 reps with 45lbs
1 set of 4 with 75lbs
1 set of 3 with 95lbs
1 set of 2 with 105lbs
3 sets of 2 with 115lbs
Met-con-
Three rounds for max reps:
45 sec DB Hang Squat Clean and Jerk, 20lb DB’s
15 sec Rest
45 sec GHD Reverse Hypers
15 sec Rest
45 sec Jump rope Singles or low surface Hippity Hops
15 sec Rest
45 sec Bicycle Crunches
15 sec Rest
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 45lbs
Sumo Deadlift
3 set of 8 with 85lbs
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
1 set of 2 with 75lbs
3 sets of 3 with 85lbs
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 85lbs
Met-con-
Five rounds for fastest effort:
5-10-15-10-5 yd Shuttle Sprint
Rest 60 sec
100m Sprint
Rest 60 sec
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 50lbs (Floor + Hang)
1 set of 1+1 with 55lbs (Floor + Hang)
6 sets of 1+1 with 65lbs (Floor + Hang)
Band-assisted Chin-ups
3 sets of 5
Assistance Work-
Five rounds of:
10 Single Leg Romanian Deadlift (reps each leg)