Week of 09/22/19
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 – Push Press
2 sets of 5 with 45lbs
1 set of 4 with 50lbs
1 set of 3 with 55lbs
1 set of 2 with 65lbs
3 sets of 2 with 70lbs
Paused Squat (2 count)
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 8 with 95lbs
Met-con-
Five rounds for time:
200m Run
200m Brisk Walk
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 –Incline Bench Press
2 sets of 5 with 35lbs
1 set of 4 with 45lbs
1 set of 3 with 55lbs
1 set of 2 with 60lbs
3 sets of 5 with 65lbs
1 set of 5 with 45lbs
3 sets of 8 with 55lbs
Assistance work-
Four rounds of:
7 Alternating Dumbbell Overhead Press (R/L = 1 rep)
25yd Plate Push
7 Kettlebell Dead bugs (R/L = 1 rep)
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 – Pin Bench Press
2 sets of 5 with 45lbs
3 sets of 8 with 55lbs
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 3 with 110lbs
Met-con-
25-20-15-10-5 rep rounds for time:
Ring Rows
Jumping Jacks
Sit-ups
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 – Hang Power Clean
5 sets of 5 with 55lbs
Deficit Deadlift (2” platform)
1 set of 4 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 100lbs
3 sets of 5 with 110lbs
Assistance Work-
Four rounds of:
40yd Walking Lunges (no weight)
10 Standing Oblique Crunch (reps each side)