Week of 03/01/20
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
2 sets of 5 with 45lbs
1 set of 4 with 50lbs
1 set of 3 with 55lbs
4 sets of 4 with 65lbs
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 95lbs
1 set of 1 with 115lbs
3 sets of 2 with 130lbs
Met-con-
Six Rounds for max reps each exercise:
30 seconds Air Squats
30 seconds Sit-ups
30 seconds Mountain Climbers
30 seconds Rest
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 Dumbbell Spoon Press*
4 sets of 15 with 12’s or 15’s
*Perform with DB’s touching (as in vid) but on an incline bench.
2 sets of 3 with 35lbs from Hang
1 set of 3 with 45lbs from hang
5 sets of 3 with 55lbs from hang
Assistance work-
Four rounds of:
5 Paul Dick’s Press, 35lb Barbell
7 Barbell Curls, 35lb
30 sec Side Plank Abduction (30 sec each side)
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 65lbs
1 set of 2 with 75lbs
1 set of 1 with 85lbs
3 sets of 2 with 90lbs
2 sets of 5 with 45lbs
3 sets of 10 with 55lbs
Met-con-
Complete 10 rounds of:
30 seconds Jumprope Singles
30 seconds Rest
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 Deadlifts
1 set of 5 with 75lbs
1 set of 5 with 95lbs
1 set of 5 with 105lbs
3 sets of 5 with 115lbs
Assistance Work-
Four rounds of:
7 Single Leg Glute Bridge (reps each side)
10 GHD Sit-ups to parallell
15 Standing Side Crunches (reps each side)