Week of 01/26/20
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 – Seated Press
2 sets of 5 with 45lbs
1 set of 4 with 50lbs
1 set of 3 with 55lbs
3 sets of 2 with 60lbs
Back Squat
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 75lbs
1 set of 2 with 90lbs
3 sets of 8 with 100lbs
Met-con-
Six Rounds for time of:
15 Air Squats
10 Box Jumps (Step-down)
15 Sit-ups
10 Bumper Plate Ground-to-Overhead
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 –Dumbbell Incline Bench Press
3 set of 15 with 12’s or 15’s
Power Clean
2 sets of 3 with 35lbs from Hang
6 sets of 2 with 55lbs from floor
Assistance work-
Four rounds of:
30 sec Tall Kneeling Alternating Push Press
30 sec Seated Dumbbell Curls
30 sec Russian Twist
30 sec Renegade Rows
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 – 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 8 with 70lbs
3 sets of 5 (reps each leg) with 35lbs bar
Met-con-
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Burpee Step-ups
*Complete 5-10-15yd shuttle sprint after each rep round.
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 – Block Pulls (~6”)
1 set of 5 with 75lbs
1 set of 5 with 95lbs
1 set of 5 with 110lbs
1 set of 8 with 120lbs
Assistance Work-
Four rounds of:
10 Single Leg RDL’s (reps each leg), 15lbs
15 Standing Side Crunches (reps each side), 25lbs