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 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 –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

 

Romanian Deadlift

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)

14 Dumbbell Reverse Fly

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:

Bar Push-ups

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)

10 Seated Good mornings

15 Sitting Crunch

Heidi Coffman