Week of 03/08/20
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 65lbs
3 sets of 2 with 70lbs
Back Squat
2 sets of 5 with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 85lbs
1 set of 2 with 100lbs
3 sets of 8 with 110lbs
Met-con- Complete 2 rounds for max reps of the following:
Station 1) 20 sec DB Push Press/10 seconds Rest X 4 rounds
Station 2) 20 sec Reverse Crunches on Bench/10 sec Rest X 4 rounds
Station 3) 20 sec Kettlebell Swings/10 seconds Rest X 4 rounds
Station 4) 20 sec Jumping Pull-ups /10 seconds Rest X 4 rounds
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 DB Curl to Press
3 sets of 12 reps *limit rest to 2 minutes b/n sets
Bent Barbell Rows (Supine Grip)
3 sets of 8 reps with 65lbs
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 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 75lbs
3 sets of 8 with 80lbs
(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-
Six 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 – Sumo Deadlift off 2” blocks
1 set of 5 with 75lbs
1 set of 5 with 95lbs
3 sets of 5 with 105lbs
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