Week of 02/16/20
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
1 set of 2 with 60lbs
3 sets of 2 with 65lbs
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 95lbs
3 sets of 8 with 105lbs
Met-con-
Five rounds for time:
10 DB Reverse Lunges (R/L = 1 rep)
10 Incline Reverse Bench Crunches
15 Hippity Hops (R/L = 1rep)
15 Supine Alternating Toe Touches (R/L = 1 rep)
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 – Incline Dumbbell Spoon Press*
3 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 50lbs 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 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
1 set of 1 with 70lbs
3 sets of 8 with 75lbs
2 sets of 5 with 45lbs
3 sets of 10 with 55lbs
Met-con-
Five rounds for fastest effort:
7 Push-ups
6X10yd Shuttle Sprints (down and back 3X)
7 Burpees
*Rest 90 sec between efforts.
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 – Deficit Deadlifts
1 set of 5 with 75lbs
1 set of 5 with 95lbs
3 sets of 5 with 105lbs
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)