Week of 09/29/19
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 – Push Press
1 set of 5 with 45lbs
3 sets of 8 reps with 55lbs
Paused Squat (2 count)
2 sets of 5 reps with 45lbs
1 set of 4 with 75lbs
1 set of 3 with 85lbs
1 set of 2 with 95lbs
3 sets of 5 with 105lbs
Met-con-
Three rounds for time:
200m Run
25 Air Squats
200m Run
25 Sit-ups
200m Run
25 Push-ups
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 –Incline Bench Press
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
1 set of 2 with 75lbs
3 sets of 3 with 85lbs
1 set of 5 with 45lbs
3 sets of 8 with 60lbs
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 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 – Pin Bench Press
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 60lbs
3 sets of 5 with 65lbs
Front Squat
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
1 set of 2 with 75lbs
3 sets of 8 with 85lbs
Met-con-
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of:
KB Sumo Deadlift High Pull, 65lbs
High Box Step-ups (R/L = 1 rep)
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 – Hang Power Clean
5 sets of 5 with 60lbs
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 115lbs
Assistance Work-
Four rounds of:
40yd Walking Lunges (no weight)
10 Standing Oblique Crunch (reps each side)