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
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 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
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
10 Dumbbell Split Squats – Right
10 DB Split Squats – Left