Week of 03/22/20
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
3 sets of 5 with 65lbs
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 90lbs
1 set of 2 with 105lbs
1 set of 1 with 120lbs
3 sets of 2 with 135lbs
Met-con-
Three Rounds for time:
400m Run
21 KB Swings
12 Russian Twist (R/L = 1 rep)
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 DB Curl to Press
5 sets of 12 reps *limit rest to 2 minutes b/n sets
Bent Barbell Rows (Supine Grip)
3 sets of 8 reps with 75lbs
Assistance work-
Four rounds of:
10 Landmine Press (reps each arm)
10 Prone Incline Reverse Supermans
10 Landmine Rotations (r/L = 1 rep)
25yd Plate Push, 25lbs
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 60lbs
1 set of 3 with 70lbs
1 set of 2 with 80lbs
1 set of 1 with 90lbs
3 sets of 2 with 95lbs
(2-1-0)* Tempo Front Squat
2 sets of 5 with 45lbs
3 sets of 8 with 55lbs
*2 count eccentric, 1 count pause, speed concentric
Met-con-
AMRAP in 15 minutes of:
10 Box Jumps (and step downs)
10 Hanging Knee Raises
20 Air Squats
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 – Sumo Deadlift off 2” blocks
1 set of 5 with 75lbs
1 set of 5 with 95lbs
3 sets of 5 with 110lbs
Assistance Work-
Four rounds of:
10 Front Foot Raised Split Squats – weight optional (reps leading each leg)
10 Dumbbell Romainan Deadlifts
30 seconds Supine Toe Touches