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

1 set of 5 reps with 55lbs

2 sets of 5 reps with 60lbs

Front Squat

2 sets of 5 reps with 45lbs

1 set of 5 with 55lbs

1 set of 5 with 65lbs

2 sets of 5 with 75lbs

Met-con-

Five Rounds for fastest efforts:

10 Shoulder Taps (R/L = 1 rep)

5 Burpees

5-10-15 yd Backward/Forward Shuttle Sprints

*Rest 2 minutes b/n 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 55lbs

5 sets of 7 with 65lbs

*Controlled eccentric, one count pause on box, explosive concentric.

Sumo Deadlift

1 set of 5 with 65lbs

1 set of 5 with 75lbs

5 sets of 6 with 85lbs

Assistance Work –  Abdominal Circuit    

Four Rounds of:

10 Sprinter Sit-ups

10 V-ups

10 V-Crunches

10 Heel Raises

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 7 with 55lbs

1 set of 7 with 65lbs

2 sets of 7 with 75lbs

Supine Racked Barbell Rows

3 sets of 8 reps

Met-con-

Six Rounds for time:

5 Hang Power Clean, 55lbs

25yd Walking Lunges

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 50lbs

1 set of 5 reps with 55lbs

2 sets of 5 reps with 60lbs

Deadlift

2 sets of 5 reps with empty 45lb bar

1 set of 5 with 85lbs

1 set of 5 with 100lbs

2 sets of 5 with 115lbs

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

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

2 sets of 5 with 75lbs

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

2 sets of 5 reps 105lbs

Bent Rows

2 sets of 5 with 45lbs

4 sets of 5 with 55lbs

Met-con-

Four Rounds for Fastest Effort:

15 Bumper Plate Ground-to-Overhead

20 Sit-ups

Sprint to fence (~100m)

*Rest on the walk back to start.

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 4 with 55lbs

1 set of 4 with 65lbs

2 sets 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

2 sets of 7 with 115lbs

Met-con-

Four Rounds for time of:
10 DB Thrusters, 12’s

10 Russian Twists (R/L = 1rep)

10 Box Step-ups (reps each leg)

10 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 –

Efforts to be performed in circuit:

Paused Overhead Press

5 sets of 5 reps with 50lbs

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-

Complete Two Rounds of:

800m Run

200m 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 – Paused Bench Press

2 sets of 5 with 45lbs

1 set of 5 with 55lbs

1 set of 5 with 65lbs

3 sets of 5 with 75lbs

*1 sec pause on chest each rep.

Tempo Back Squat (3-0-3)*

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

2 sets 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)

15 Russian KB Swings

20 sec Handstand Hold

10 Jumping Pull-ups

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 – Overhead Press

2 sets of 5 reps with 45lbs

1 set of 5 reps with 50lbs

1 set of 5 reps with 55lbs

1 set of 5 reps with 60lbs

Front Squat

2 sets of 5 reps with 45lbs

1 set of 5 with 55lbs

1 set of 5 with 65lbs

1 set of 5 with 75lbs

Met-con-

AMRAP in 5 min of:

Push-ups

Box Jumps

KB Sumo Deadlift High Pull

*Rest 60 seconds

AMRAP in 5 min of:

5 Single Arm KB/DB Push Press

6 Burpees

7 Ring Rows

*Rest 60 seconds

AMRAP in 5 min:

10 Shoulder Taps (R/L = 1rep)

10 Kettlebell Swings

10 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 55lbs

5 sets of 5 with 65lbs

*Controlled eccentric, one count pause on box, explosive concentric.

Sumo Deadlift

1 set of 5 with 65lbs

1 set of 5 with 75lbs

5 sets of 5 with 85lbs

Assistance Work –  Abdominal Circuit   

Four Rounds of:

10 Sprinter Sit-ups

10 V-ups

10 V-Crunches

10 Heel Raises

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 7 with 55lbs

1 set of 7 with 65lbs

1 set of 7 with 75lbs

Supine Racked Barbell Rows

3 sets of 6 reps

Met-con-

For fastest efforts:

400m Run

*Rest 2 minutes

400m Run

*Rest 2 minutes

200m Run

*Rest 1 minute

200m Run

*Rest 1 minute

100m Sprint

*Rest 30 seconds

100m Sprint

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 50lbs

1 set of 5 reps with 55lbs

1 set of 5 reps with 60lbs

Deadlift

2 sets of 5 reps with empty 45lb bar

1 set of 5 with 85lbs

1 set of 5 with 100lbs

1 set of 5 with 115lbs

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