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 55lbs
1 set of 5 with 65lbs
1 set of 5 with 75lbs
*Grip the bar where the knurling starts instead of the standard thumbs distance grip for bench.
Back Squat
2 sets of 5 with 45lbs
1 set of 5 with 65lbs
1 set of 5 with 85lbs
1 set of 5 with 95lbs
1 set of 5 reps 105lbs
Bent Rows
2 set of 5 with 45lbs
3 sets of 5 with 55lbs
Met-con-
Four rounds for max reps each exercise:
30 sec Speed Skaters
30 sec Push-ups
30 sec Mountain Climbers
30 sec Flutter Kicks
30 sec Rest
Workout B:
Warmup –
10 Alternating Box Step-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 4 with 55lbs
1 set of 4 with 65lbs
1 set of 4 with 75lbs
*Pause for a 2 count at the bottom of each rep.
Rack Pull (Mid-shin)
1 set of 5 with 75lbs
1 set of 7 with 85lbs
1 set of 7 with 100lbs
1 set of 7 with 115lbs
Met-con-
AMRAP in 12 minutes of:
10 Step-ups (reps each leg)
10 DB Power Cleans, 20’s
4 DB Split Jerks, 20’s (reps each leg)
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:
Paused Overhead Press
5 sets of 5 reps with empty 45lb bar
Neutral Grip Pull-ups
(Band-assisted)
5 sets of 5 reps
Box Jumps (optional)
5 sets of 5 reps
*Land as lightly on the box as possible with your whole foot balanced on the box.
*Select a landing height that is low enough to maintain good form with every rep.
*Step off after each rep.
Met-con-
Eight Rounds for fastest effort:
50yd Power Skip
50yd Sprint
*Rest on the walk back to start
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 5 with 55lbs
1 set of 5 with 65lbs
1 set of 5 with 75lbs
*1 sec pause on chest each rep.
2 sets of 5 with empty 45lb bar
1 set of 5 with 65lbs
1 set of 8 with 85lbs
1 set of 8 with 95lbs
1 set of 8 reps 105lbs
*3 seconds eccentric, no pause, 3 seconds concentric
Hypertrophy -
Five Rounds (not for time):
10 Stationary DB Split Squats (reps ea side)
20 sec Handstand Hold
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