Week of 09/08/19
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
1 set of 5 with 45lbs
3 sets of 8 reps with 50lbs
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 100lbs
Met-con-
Five rounds for time:
25 Jumping Jacks
25 Air Squats
25 yd Plate Push
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
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 2 with 85lbs
Sumo Deadlift
1 set of 5 with 75lbs
1 set of 4 with 95lbs
1 set of 3 with 120lbs
3 sets of 2 with 135lbs
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 55lbs
1 set of 3 with 65lbs
1 set of 2 with 75lbs
3 sets of 5 with 80lbs
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 80lbs
Met-con-
Four rounds for fastest effort of:
Full Gasser*
**Rest Two Minutes b/n efforts.
* Full Gasser
You complete a full gasser by running the width of a football field four consecutive times. Start on one sideline and sprint to the opposite sideline, touch the sideline and immediately sprint back to the starting line. Touch the starting line and repeat by running down and back. The football field is 53 yards wide, so one full gasser covers 212 yards. The goal is to maintain a high speed for the entire drill.
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 100lbs
3 sets of 5 with 110lbs
Assistance Work-
Five rounds of:
30 sec Ring Plank Hold
15 Chest Supported DB Rows
10 Dumbbell Split Squats – Right
10 DB Split Squats – Left