Week of 01/05/20
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
6 sets of 2 with 55lbs
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-
For time:
30 reps Front Squat, 45lb bar
30 reps Ring Rows
30 reps Burpees
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 –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
3 sets of 5 with 70lbs
*No pause
Paused* Deadlift
1 set of 5 with 65lbs
1 set of 3 with 85lbs
3 sets of 8 with 90lbs
*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 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
3 sets of 8 with 65lbs
Front Rack Split Squats (reps leading each leg)
3 sets of 10 with 45lbs
Met-con-
Eight Rounds for max reps each exercise:
30 seconds Speed Skaters
30 seconds Kettlebell Swings, 25lbs
30 seconds Jingle Jangles
30 seconds Rest
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 – Deadlift (conventional)
1 set of 5 with 75lbs
1 set of 3 with 95lbs
1 set of 2 with 105lbs
3 sets of 8 with 115lbs
Assistance Work-
Four rounds of:
10-15 seconds Glute-Ham Raise Hold
5 reps each arm Single Arm Overhead Squats
10 DB Pull-over
30 seconds Chin-over-bar Hold