Week of 09/01/19

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

1 set of 2 with 60lbs

3 sets of 2 with 65lbs

 

Tempo Squat  

2 sets of 5 with 45lbs

1 set of 4 with 60lbs

1 set of 3 with 70lbs

1 set of 2 with 80lbs

3 sets of 8 with 90lbs

 

Met-con-

Ten Rounds for fastest effort:

50 yd Sprint

*Rest on the walk back to start

 

Workout B:

Warmup –

10 Alternating Box Step-ups

10 Windmill Push-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 4 with 45lbs

1 set of 3 with 50lbs

1 set of 2 with 55lbs

3 sets of 5 with 60lbs

 

Goodmornings

3 sets of 8 with 45lbs

 

Assistance work-

Complete Three Rounds:

12 Single leg lateral rebound press – left (10lb DB)  

12 Single leg lateral rebound press – right (10lb DB)

12 Incline Bench DB Curl (10/12lbs)

12 KB Russian Twist (R/L = 1 rep)

20 Goblet Squat, (15lb DB)

 

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 65lbs

3 sets of 8 with 70lbs

 

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 95lbs

3 sets of 2 with 110lbs

 

Met-con-

Four rounds for time:

60 seconds Jump rope

400m Run

 

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 – Deficit Deadlift (2” platform)

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 95lbs

3 sets of 5 with 105lbs

 

Assistance Work-

Five rounds of:

30 sec Ring Plank Hold

15 Chest Supported DB Rows

10 Dumbbell Split Squats – Right

10 DB Split Squats – Left

10 Lying Triceps extensions

Heidi Coffman