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

6 sets of 3 with 75lbs

Back Squat

2 sets of 5 with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 85lbs

1 set of 2 with 105

3 sets of 7 reps with 115lbs

Good Mornings

1 set of 5 with 35lbs

1 set of 3 with 45lbs

5 sets of 5 with 55lbs

Met-con – 

Complete Four Rounds for Max Reps:

30 sec Kettlebell Swings

30 sec Mountain Climbers

30 sec Flutter Kicks

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

1 set of 2 with 70lbs

14 sets of 2 reps with 80lbs

Paused Front Squat*

2 sets of 5 with 45lbs

1 set of 3 with 65lbs

1 set of 2 reps with 75lbs

7 sets of 3 reps with 85lbs

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

Met-con-

AMRAP in 15 minutes of:

5 Renegade Manmakers

10 High Box Step-ups (reps each leg)

15 Anchored Sit-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 – Neutral Grip Pull-ups

(Band-assisted)

5 sets of 3 reps

Handstand Hold

4X20 seconds

Met-con-

Ten Rounds for fastest sprint effort:

100m Sprint

100m Walk

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 3 with 55lbs

1 set of 3 with 60lbs

3 set of 3 with 65lbs

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 130lbs

1 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 7 with 155lbs

Hypertrophy -

Five Rounds (not for time):

25 yd Walking Barbell Lunges, 35#

25 yd Death March, 10's

10 DB Bench Press

10 Ring Rows

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

3 sets of 7 reps with 60lbs

Front Squat

2 sets of 5 reps with 45lbs

3 sets of 7 reps with 55lbs

Hang Power Clean

2 sets of 3 reps with 35lbs

6 sets of 3 reps with 45lbs

Met-con-

10-8-6-4-2 rep rounds of:
Sumo Deadlift High Pull, 55lbs

Bar-facing Burpees

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 35lbs

*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

10 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-

AMRAP in 14 minutes:

5 DB Snatch – left

5 DB Overhead Split Squat – left

5 DB Snatch – right

5 DB Overhead Split Squat – right

10 DB Toe Touches

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-

Four Rounds for fastest effort:

10-20-30-40-50 yd shuttle sprints

*Start at end zone and sprint to 10yd and back to 0yd, then to 20yd and back to 0yd, and so on.

*Rest 3 minutes b/n rounds.

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

1 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

1 sets of 3 with 120lbs

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 145lbs

3 sets of 5 with 165lbs

*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 – 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

6 sets of 3 with 70lbs

Back Squat

2 sets of 5 with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 85lbs

1 set of 2 with 100

3 sets of 7 reps with 110lbs

Good Mornings

1 set of 5 with 35lbs

1 set of 3 with 45lbs

5 sets of 5 with 50lbs

Met-con – 

Complete Three Rounds for Max Reps:

60 sec Reverse Stationary Lunges, 10lb DB’s

60 sec Seated Overhead Press, 10lb DB’s

60 sec Sit-ups

60 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

1 set of 2 with 70lbs

12 sets of 2 reps with 80lbs

Paused Front Squat*

2 sets of 5 with 45lbs

1 set of 3 with 65lbs

1 set of 2 reps with 75lbs

7 sets of 3 reps with 80lbs

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

Met-con-

Three Rounds for time:

15 Mountain Climbers (R/L = 1 rep)

15 Box Jump and Step Downs

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 – Neutral Grip Pull-ups

(Band-assisted)

5 sets of 3 reps

Handstand Hold

4X20 seconds

Met-con-

Five Rounds for time:

100m Walk

300m 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 – Press

2 set of 5 with empty 45lb bar

1 set of 3 with 50lbs

1 set of 3 with 55lbs

1 set of 3 with 60lbs

2 set of 3 with 65lbs

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

3 sets 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 150lbs

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