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 – Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 sets of 3 with 65lbs

7 sets of 2 with 75lbs

8 sets of 2 with 85lbs

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 115lbs

5 sets of 5 reps with 125lbs

Stiff-legged Deadlift

1 set of 5 with 65lbs

1 set of 5 with 75lbs

5 sets of 5 with 95lbs

Met-con – 

Complete 6 rounds for max reps each exercise:

30 sec Box Jump and step downs

30 sec Speed Skaters

30 sec Mountain Climbers

30 sec Rest

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 60lbs

7 sets of 2 reps with 80lbs

Paused Front Squat*

2 sets of 5 with 45lbs

1 set of 3 with 65lbs

5 sets of 3 with 75lbs

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

Met-con-

10, 9, 8, 7…1 rep rounds of:

DB Curtis P’s

Hand-release Push-ups

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 – Pull-ups

(Band-assisted or Negatives)

5 sets of 5 reps

Chin-over-bar Hold

(Chin-up Grip)

5 sets of 30 sec

Met-con-

For Time:

400m Run

200m Walk

200m Run

200m Walk

100m Run

100m Walk

100m Run

100m Walk

200m Run

200m Walk

400m Run

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 – Push Press

2 set of 5 with empty 45lb bar

1 set of 3 with 55lbs

1 set of 3 with 65lbs

1 set of 3 with 75lbs

2 sets of 3 with 85lbs

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 3 with 115lbs

1 set of 3 with 125lbs

1 set of 3 with 135lbs

Deadlift

1 set of 5 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 125lbs

1 set of 7 with 140lbs

Hypertrophy -

Five Rounds (not for time):

15 Close Grip Bar Push-ups  

10 Alternating DB Hammer Curls (reps ea side)  

10 Bulgarian Split Squat (reps each side)  

10 DB RDL  

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 65lbs

1 set of 3 reps with 75lbs

1 set of 2 reps with 85lbs

7 sets of 3 reps with 90lbs

Front Squat

2 sets of 5 reps with 45lbs

1 set of 4 reps with 65lbs

7 sets of 3 reps with 80lbs

7 sets of 3 reps with 90lbs

Bent Barbell Rows

1 set of 5 with 65lbs

1 set of 3 reps with 80lbs

5 sets of 5 with 90lbs

Met-con-

Four rounds for max reps each exercise:

60 sec Jump rope Singles or Jumping Jacks

60 sec Burpees

30 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*

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

7 sets of 3 with 65lbs

*Start each rep on shoulders

Paused Back Squat*

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

12 sets of 2 reps with 100lbs

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

Met-con-

Five Rounds for time of:

10 High Box Step-ups (leading right leg)

10 Single Arm DB Snatch (right arm)

10 High Box Step-ups (leading left leg)

10 Single Arm DB Snatch (left arm)

5 GHD Sit-up and Holds

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 – Chin-ups

(Band-assisted or Negatives)

2 set of 5 reps; 3 set of 3 reps

Chin-over-bar Hold

(Pull-up Grip)

3 sets of 35 sec

Met-con-

Eight Rounds for fastest 100m Sprint effort:

100m Sprint

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 – 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 3 with 85lbs

1 set of 3 with 95lbs

1 set of 3 with 100lbs

Front Squat

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 80lbs

1 set of 3 with 90lbs

1 set of 3 with 100lbs

1 sets of 3 with 115lbs

Rack Pull*

2 sets of 5 reps with empty 45lb bar

1 set of 4 with 85lbs

1 set of 3 with 115lbs

1 set of 2 with 135lbs

3 sets of 5 with 150lbs

*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 of a dead stop (not touch and go).

Hypertrophy -

Five Rounds (not for time):

10 DB’s Overhead walking lunge steps (R/L = 1rep)

10 DB Fly to Crunch 

10 Barbell Push-ups

10 Barbell Roll-outs

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 – Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 sets of 3 with 65lbs

7 sets of 2 with 75lbs

7 sets of 3 with 80lbs

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 105lbs

5 sets of 5 reps with 120lbs

Stiff-legged Deadlift

1 set of 5 with 65lbs

1 set of 5 with 75lbs

5 sets of 5 with 90lbs

Met-con – 

Complete 8 rounds for max reps each exercise:

20 sec Backwards Jump rope singles

10 sec Rest

20 sec Flutter Kicks

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

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 60lbs

6 sets of 3 reps with 75lbs

Paused Front Squat*

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

5 sets of 3 with 70lbs

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

Met-con-

21-15-9 rep rounds for time of:

Thrusters, empty 45lb bar

Hanging Knee Raises

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 – Pull-ups

(Band-assisted or Negatives)

4 sets of 5 reps; 1 set of 4 reps

Chin-over-bar Hold

(Chin-up Grip)

5 sets of 30 sec

Met-con-

For Time:

400m Run

200m Walk

200m Run

200m Walk

100m Run

100m Walk

100m Run

100m Walk

200m Run

200m Walk

400m Run

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 – Push Press

2 set of 5 with empty 45lb bar

1 set of 3 with 55lbs

1 set of 3 with 65lbs

1 set of 3 with 75lbs

1 set of 3 with 85lbs

Back Squat

2 sets of 5 with empty 45lb bar

1 set of 4 with 75lbs

1 set of 3 with 90lbs

1 set of 3 with 110lbs

1 set of 3 with 120lbs

3 sets of 3 with 130lbs

Deadlift

1 set of 5 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 115lbs

1 set of 7 with 135lbs

Hypertrophy -

Five Rounds (not for time):

15 Close Grip Bar Push-ups

10 Alternating DB Hammer Curls (reps ea side)

10 Bulgarian Split Squat (reps each side)

10 DB RDL