Workout A:

Warm-up –

Skip down to fenceJog 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 – Bench Press

2 sets of 5 reps with 45lbs

1 set of 4 reps with 50lbs

1 set of 3 reps with 55lbs

1 set of 2 reps with 65lbs

3 sets of 7 reps with 70lbs

Front Squat

2 sets of 5 reps with 45lbs

1 set of 3 with 55lbs

3 sets of 7 reps with 65lbs

Hang Power Clean  

2 sets of 3 reps with 35lbs

1 set of 3 with 45lbs

6 sets of 2 reps with 55lbs

Met-con-

Complete Four Rounds of:

30 sec Wall Sit

30 sec Single Leg Deadlift - Left

30 sec Single Leg Deadlift – Right

30 sec Side Plank - Left

30 sec Side Plank - Right

60 sec 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 – Paused Press*

12 sets of 3 reps with 45lbs

*Start each rep on shoulders

*Reps to be performed on the minute.

Paused 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 105lbs

14 sets of 2 reps with 115lbs

*Hold each rep at the bottom of the squat for a 2 count.

*Rest 60 sec b/n sets

Met-con-

Six Rounds for time:

5 Burpee Box Jumps

10 Kettlebell Swings

5 Hanging Knee Raises

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 – Monkey Bar

Four rounds of:

1 – Monkey Bar Effort

20 Mountain Climbers (R/L = 1rep)

Met-con-

Complete 10 rounds of:

20 sec Sprint

40 sec Walk

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 – Bench Press

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 90lbs

1 set of 1 with 100lbs

3 sets of 3 with 105lbs

Front Squat

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 90lbs

1 set of 2 with 100lbs

1 set of 1 with 110lbs

3 sets of 3 with 120lbs

Rack Pull*

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 95lbs

1 set of 3 with 125lbs

1 set of 2 with 155lbs

3 sets of 5 with 175lbs

*Place a bar inside rack on spotter arms set to a position just below the knee.  Set up to the bar like deadlift and pull weight off spotter arms to standing. Pull each rep starting from arms off a dead stop (not touch and go).

Hypertrophy -

Five Rounds (not for time):

15 Goblet Squats, 15lb DB

10 Incline Bench Press, 45lbs

10 DB Curls seated on incline bench (reps each arm)

10 Russian Twist (R/L = 1rep)

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 – Push Press

2 sets of 5 with 45lbs

1 set of 4 with 50lbs

1 sets of 3 with 55lbs

1 set of 2 with 65lbs

7 sets of 3 with 75lbs

Back Squat

2 sets of 5 with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 95lbs

1 set of 2 with 110

3 sets of 7 reps with 120lbs

Good Mornings

1 set of 5 with 35lbs

1 set of 3 with 45lbs

1set of 2 with 55lbs

5 sets of 5 with 60lbs

Met-con – 

5 Rounds for time:

15 Kettlebell Swings

15 Sit-ups

Workout B:

Warmup –

10 Alternating Box Step-ups

10 Windmill Push-ups                         

10 Bumper Ground-to-Overhead

10 Alternating Box Step-ups

5 Hanging Knee Raises               

10 Walking Lunge Steps Forward

10 Walking Lunge Steps Backward

10 Alternating Box Step-ups

10 Mountain Climbers (R/L = 1rep)

20 Second Hang from Pull-up Bar (arms ext)

Strength – Paused Bench Press

2 sets of 5 with 45lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

10 sets of 2 reps with 85lbs

Paused Front Squat*

2 sets of 5 with 45lbs

1 set of 3 with 65lbs

1 set of 2 reps with 80lbs

7 sets of 3 reps with 90lbs

*Pause for a 1 count at the bottom of each rep.

Met-con-

Complete 3 rounds:

AMRAP in 5 min of

10 Jumping Squats

5 Push-ups

5 Up-Downs

5 High Box Step-ups (reps each leg)

*Rest 60 second between rounds.

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 – Neutral Grip Pull-ups

(Band-assisted)

5 sets of 4 reps

Handstand Hold

4X20 seconds

Met-con-

Complete Four Rounds:

Stair Sprint

Walk down to rest

200m Sprint

200m Walk to 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 – Press

2 set of 5 with empty 45lb bar

1 set of 3 with 50lbs

1 set of 2 with 55lbs

1 set of 1 with 65lbs

1 set of 3 with 70lbs

Back Squat

2 sets of 5 with empty 45lb bar

1 set of 4 with 75lbs

1 set of 3 with 95lbs

1 set of 2 with 115lbs

1 set of 1 with 130lbs

2 sets of 3 with 140lbs

Deadlift

1 set of 5 with 65lbs

1 set of 3 with 95lbs

1 set of 2 with 135lbs

1 set of 5 with 160lbs

Hypertrophy -

Five Rounds (not for time):

25 yd Walking Barbell Lunges, 35#

25 yd Death March

10 DB Bench Press

10 Ring Rows

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 – Bench Press

2 sets of 5 reps with 45lbs

1 set of 4 reps with 50lbs

1 set of 3 reps with 55lbs

3 sets of 7 reps with 65lbs

Front Squat

2 sets of 5 reps with 45lbs

3 sets of 7 reps with 60lbs

Hang Power Clean  

2 sets of 3 reps with 35lbs

6 sets of 2 reps with 50lbs

Met-con-

On the minute for 10 minutes perform:

5-10-15-10-5 yd Shuttle Sprint

*Rest only the balance of each minute.

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 – Paused Press*

12 sets of 3 reps with 40lbs

*Start each rep on shoulders

*Reps to be performed on the minute.

Paused 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 105lbs

12 sets of 2 reps with 115lbs

*Hold each rep at the bottom of the squat for a 2 count.

*Rest 60 sec b/n sets

Met-con-

15-12-9-6-3 rep rounds of:

Ring Rows

Inch Worm Push-ups

V-ups

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 – Monkey Bar

Four rounds of:

1 – Monkey Bar Effort

30 sec Plank Hold

Met-con-

Five Rounds for time:

400m Run

200m Walk

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 – Bench Press

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 90lbs

1 set of 1 with 100lbs

2 sets of 3 with 105lbs

Front Squat

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 90lbs

1 set of 2 with 100lbs

1 set of 1 with 110lbs

2 sets of 3 with 120lbs

Rack Pull*

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 95lbs

1 set of 3 with 125lbs

1 set of 2 with 150lbs

3 sets of 5 with 170lbs

*Place a bar inside rack on spotter arms set to a position just below the knee.  Set up to the bar like deadlift and pull weight off spotter arms to standing. Pull each rep starting from arms off a dead stop (not touch and go).

Hypertrophy -

Five Rounds (not for time):

15 Goblet Squats, 15lb DB

10 Incline Bench Press, 45lbs

10 DB Curls seated on incline bench (reps each arm)

10 Russian Twist (R/L = 1rep)