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 50lbs

3 sets of 5 reps with 55lbs

Front Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

3 sets of 3 with 90lbs

Assistance Work-

5 rounds of:

5 Pin Press (add 5lbs)

5 Hanging Scapular Depressions

7 Hand-release Push-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 3 with 65lbs

10 sets of 2 with 75lbs

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

Sumo Deadlift

1 set of 5 with 65lbs

1 set of 3 with 80lbs

3 sets of 5 with 90lbs

Met-con-

Five Rounds for time:

30 sec DB Thrusters

30 sec Jingle Jangles

60 sec 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 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

3 sets of 4 with 90lbs

Supine Racked Barbell Rows

4 sets of 15 reps

Met-con-

Every Minute on the minute for 10 Minutes:

7 Mountain Climbers (R/L = 1 rep)

7 Slap Planks (R/L = 1 rep)

10 Air Squats

*Rest the balance of each minute

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 60lbs

1 set of 3 reps with 65lbs

1 set of 2 reps with 70lbs

3 sets of 4 reps with 75lbs

Rack Pull

1 set of 5 reps with 65lbs

1 set of 5 with 95lbs

1 set of 5 with 115lbs

1 set of 5 with 130lbs

Met-con-

Six Rounds of:

10 GHD Sit-ups

50ft DB Farmer’s Carry

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 4 with 60lbs

1 set of 3 with 70lbs

1 set of 2 with 80lbs

3 sets of 4 with 90lbs

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 110lbs

3 sets of 4 with 120lbs

Bent Rows

2 sets of 5 with 45lbs

1 set of 3 with 55lbs

4 sets of 5 with 70lbs

Met-con-

Eight Rounds for Max Reps Each Interval:

20 sec Flutter Kicks

10 sec Rest

20 sec Hippity Hops

10 sec Rest

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

10 sets of 3 with 80lbs

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

Deadlift

1 set of 5 with 85lbs

1 set of 3 with 105lbs

1 set of 2 with 120lbs

3 sets of 3 with 135lbs

Met-con-

AMRAP in 15 minutes of:

5 Hanging Knee Raises

10 DB Floor Press

15 Kettlebell Swings

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:

Push Press and Hold Lockout for 5 count

6 sets of 2 reps with 55lbs

Pull-up Negatives  

6 sets of 3 reps 

Assistance Work-

Complete 5 rounds:

10 Incline Bench Dumbbell Press

10 Incline Bench Alternating DB Curls (reps each arm)

15 Lying Hip Abductions (reps each side)  

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 2 with 75lbs

8 sets of 2 with 85lbs

*1 sec pause on chest each rep.

Box Squat   

2 sets of 5 with empty 45lb bar

1 set of 5 with 60lbs

1 set of 5 with 70lbs

2 sets of 5 with 80lbs

Hypertrophy -

Five Rounds:

10 DB Spoon Press

10 Triceps kickbacks (reps each arm)

10 Barbell Good mornings, 45lb bar

10 Kroc Rows (reps each arm)

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 5 reps with 50lbs

2 sets of 5 reps with 55lbs

Front Squat

2 sets of 5 reps with 45lbs

1 set of 3 with 65lbs

1 set of 3 with 75lbs

1 set of 3 with 85lbs

2 sets of 3 with 90lbs

Assistance Work-

5 rounds of:

5 Pin Press (add 5lbs from last session)

5 Hanging Scapular Depressions

6 Hand-release Push-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

14 sets of 2 with 70lbs

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

Sumo Deadlift

1 set of 5 with 65lbs

5 sets of 5 with 85lbs

Met-con-

Five Rounds for time:

6 Dumbbell Curtis P’s

12 Bench Ab Leg Lifts

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 65lbs

1 set of 4 with 75lbs

1 set of 4 with 85lbs

2 sets of 4 with 90lbs

Supine Racked Barbell Rows

4 sets of 15 reps

Met-con-

Seven Rounds for Fastest Effort:

5-10-15-10-5 yd Shuttle Sprints

*Rest 60 seconds b/n efforts

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 60lbs

1 set of 4 reps with 65lbs

1 set of 4 reps with 70lbs

2 sets of 4 reps with 75lbs

Rack Pull

1 set of 5 reps with 65lbs

1 set of 3 with 95lbs

1 set of 2 with 110lbs

4 sets of 5 with 125lbs

Met-con-

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Burpees

*Complete a 50ft DB Farmer’s Carry after each rep round with 45lb DB’s (25ft down/25ft back)