Week of 09/15/19

Week of 09/15/19

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

1 set of 2 reps with 55lbs

3 sets of 5 reps with 60lbs

Tempo Squat

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 120lbs

Met-con-

Six rounds for time:

30 sec Handstand Hold

20 sec Flutter Kicks

100m Run (*Down to fence and back)

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 50lbs

Sumo Deadlift

3 set of 8 with 95lbs

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 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 60lbs

1 set of 3 with 70lbs

1 set of 2 with 80lbs

3 sets of 2 with 90lbs

Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

3 sets of 5 with 90lbs

Met-con-

For time:

25 KB Swing + 5 push press +30 sec plank hold

20 kbs +10 push press+35 sec plank

15 kbs+15 push press+40 sec plank

10 kbs+20 push press+45 sec plank

5 kbs+25 push press+50 sec plank

Push Press weight suggestion: Empty 45lb

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 – Deficit Deadlift (2” platform)

1 set of 5 with 65lbs

1 set of 4 with 85lbs

1 set of 3 with 95lbs

1 set of 2 with 115lbs

3 sets of 2 with 130lbs

Assistance Work-

Five rounds of:

30 sec Ring Plank Hold

15 Chest Supported DB Rows

10 Dumbbell Split Squats – Right