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 – Overhead Press

2 sets of 5 reps with 45lbs

1 set of 3 reps with 55lbs

1 set of 4 reps with 60lbs

1 set of 4 reps with 65lbs

1 set of 4 reps with 70lbs

Front Squat

2 sets of 5 reps with 45lbs

1 set of 5 with 65lbs

1 set of 5 with 75lbs

1 set of 5 with 85lbs

Met-con-

21-15-9 rep rounds of

Renegade Man-makers

GHD Sit-ups

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 Box Squat*

2 sets of 5 with empty 45lb bar

1 set of 5 with 60lbs

10 sets of 3 with 70lbs

*Controlled eccentric, 1-count pause on box, explosive concentric.

Sumo Deadlift

1 set of 5 with 65lbs

4 sets of 5 with 80lbs

Met-con-

Complete Four rounds of:

30sec Hippity Hops

30sec Flutter Kicks

30sec Speed Skaters

30sec Kettlebell Swings

60sec Rest

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 6 with 65lbs

1 set of 6 with 75lbs

1 set of 6 with 85lbs

Supine Racked Barbell Rows

5 sets of 10 reps

Met-con-

400m Run

200m Walk

200m Run

200m Walk

100m Sprint

100m Walk

200m Run

200m Walk

400m Run

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 – Push Press

2 sets of 5 reps with 45lbs

1 set of 5 reps with 60lbs

1 set of 5 reps with 65lbs

1 set of 5 reps with 70lbs

Deadlift

1 set of 5 reps with75lbs

1 set of 5 with 95lbs

1 set of 5 with 110lbs

1 set of 5 with 125lbs

Hypertrophy -

Five Rounds (not for time):

10 High Box Step-ups (reps each leg)

5 Incline Bench Press, 50lbs

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

10 Triceps Kickbacks

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 – Close Grip Bench Press

2 sets of 5 with 45lbs

1 set of 5 with 65lbs

1 set of 5 with 75lbs

1 set of 5 with 85lbs

Back Squat

2 sets of 5 with 45lbs

1 set of 5 with 70lbs

1 set of 5 with 85lbs

1 set of 5 with 100lbs

1 set of 5 with 115lbs

Bent Rows

2 sets of 5 with 45lbs

3 sets of 5 with 65lbs

Met-con-

Six Rounds for time:

5 DB Snatch (reps each arm), 15lbs

10 Russian Triangles

15 Jumping Jacks

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 – Paused Front Squat

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

1 set of 3 with 70lbs

3 sets of 3 with 80lbs

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

Deadlift

1 set of 5 with 75lbs

1 set of 3 with 95lbs

1 set of 3 with 110lbs

1 set of 3 with 125lbs

Met-con-

Six Rounds for time:

200m Run

10 Push-ups

25ft Walking Lunges

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 –

Efforts to be performed in circuit:

Power Jerk

5 sets of 6 reps with 60lbs

Hanging Knee Raises

5 sets of 7 reps

Russian Kettlebell Swings

5 sets of 10 reps with 25lbs

Met-con-

As many rounds as possible in 4 minutes of:

5 Burpee Box Jumps

10 Mountain Climbers (r/l = 1 rep)

15 V-Crunches

*Rest 60 seconds b/n rounds.

*Repeat for a total of 3 rounds.

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 – Paused Bench Press

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

1 set of 3 with 70lbs

5 sets of 3 with 80lbs

*1 sec pause on chest each rep.

Tempo Back Squat (3-0-3)*

2 sets of 5 with empty 45lb bar

1 set of 3 with 75lbs

1 set of 6 with 95lbs

1 set of 6 with 105lbs

1 set of 6 reps 115lbs

*3 seconds eccentric, no pause, 3 seconds concentric

Hypertrophy -

Five Rounds (not for time):

10 Goblet Squats

10 Posted Single Leg Deadlift (reps each side) 

10 Seated DB Press

1 Monkey Bar Effort

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 – Overhead Press

2 sets of 5 reps with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 60lbs

3 sets of 5 reps with 65lbs

Front Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 60lbs

1 set of 3 with 70lbs

3 sets of 5 with 80lbs

Met-con-

As Many Rounds as Possible in 3 min of:

5 Burpees

7 Mountain Climbers (R/L = 1rep)

9 Sit-ups

*Rest 60 seconds b/n rounds.

*REPEAT FOR A TOTAL OF FOUR ROUNDS

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 Box Squat*

2 sets of 5 with empty 45lb bar

1 set of 5 with 60lbs

7 sets of 3 with 70lbs

*Controlled eccentric, 1-count pause on box, explosive concentric.

Sumo Deadlift

1 set of 5 with 65lbs

3 sets of 5 with 80lbs

Met-con-

Complete three Rounds with 60 seconds rest between each round

Round 1 - 15 reps each exercise

Round 2 - 20 reps each exercise

Round 3 - 25 reps each exercise

A: Dumbbell Hang Power Clean, 15’s

B: Dumbbell Thrusters, 15’s

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 60lbs

1 set of 2 with 70lbs

3 sets of 7 with 80lbs

Supine Racked Barbell Rows

5 sets of 10 reps

Met-con-

Five Rounds for fastest effort:

300m Run

100m 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 – Push Press

2 sets of 5 reps with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 60lbs

3 sets of 5 reps with 65lbs

Deadlift

1 set of 5 reps with 65lbs

1 set of 4 with 90lbs

1 set of 3 with 105lbs

3 sets of 5 with 120lbs

Hypertrophy -

Five Rounds (not for time):

10 High Box Step-ups (reps each leg)

5 Incline Bench Press, 45lbs

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

10 Triceps Kickbacks