Week of 01/12/20
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 - Seated Press
3 sets of 8 with 45lbs
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 95lbs
3 sets of 5 with 105lbs
Met-con-
Six rounds for time:
8 DB Split Jerks, 15’s*
30 sec Bicycle Crunches
8 Dumbbell Front Squats, 15’s
*Four splits each side, be sure to reset feet before lowering weight from overhead.
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 – Deep Incline Bench Press (30 deg)
2 sets of 5 with 35lbs
1 set of 4 with 45lbs
1 set of 3 with 55lbs
1 set of 2 with 65lbs
1 set of 1 with 75lbs
3 sets of 2 with 80lbs
*No pause
Paused* Deadlift
1 set of 5 with 65lbs
1 set of 3 with 85lbs
3 sets of 5 with 95lbs
*Pause pull for a 1 count below knee
Assistance work-
Four rounds of:
5 Bradford Press 35lb bar, front/back = 1rep
45 sec Prone Plate Drag
45 sec Plate Push
30 sec (each Side) Single Leg V-ups
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 – Bench Press
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 60lbs
1 set of 2 with 65lbs
3 sets of 5 with 70lbs
Front Rack Split Squats (reps leading each leg)
3 sets of 10 with 50lbs
Met-con-
Five Rounsd for time:
5 Hang Power Cleans, 55lbs
5 Box Jumps
15 Sit-ups
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 – Deadlift (conventional)
1 set of 5 with 75lbs
1 set of 5 with 95lbs
1 set of 3 with 105lbs
1 set of 2 with 115lbs
3 sets of 5 with 125lbs
Assistance Work-
Four rounds of:
10 seconds Glute-Ham Raise Hold
5 reps each arm Single Arm Overhead Squats
10 DB Pull-over
30 seconds Chin-over-bar Hold