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 60lbs

1 set of 5 with 70lbs

1 set of 5 with 80lbs

Back Squat

2 sets of 5 with 45lbs

1 set of 5 with 65lbs

1 set of 5 with 80lbs

1 set of 5 with 95lbs

1 set of 5 reps 110lbs

Bent Rows

2 sets of 5 with 45lbs

3 sets of 5 with 60lbs

Met-con-

Four Rounds for time:

10 Racked Bar Push-ups

15 Kettlebell Swings

5 GHD Sit-up and Hold for 5-“Mississippi’s”

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

3 sets of 3 with 80lbs

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

Deadlift

1 set of 5 with 75lbs

1 set of 3 with 90lbs

1 set of 3 with 105lbs

1 set of 3 with 120lbs

Met-con-

For 20 minutes complete:

30 sec Sprint

30 sec Walk

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 4 reps with 55lbs

Chin-over-Bar Hold

(Band-assisted OK)

5 sets of 10 sec

Box Jumps (optional)

5 sets of 5 reps - increase landing height by 1”

*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-

Six Rounds for time:

30 sec Flutter Kicks

200m 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 – Paused Bench Press

2 sets of 5 with 45lbs

1 set of 5 with 55lbs

1 set of 5 with 65lbs

4 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 90lbs

1 set of 8 with 100lbs

1 set of 8 reps 110lbs

*3 seconds eccentric, no pause, 3 seconds concentric

Hypertrophy -

Five Rounds (not for time):

10 Goblet Squats

10 Posted Single Leg Deadlift (reps each side) 

10 Seated DB Press

1 Monkey Bar Effort

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

3 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

3 sets of 5 with 75lbs

Met-con-

Four Rounds for Fastest Effort:

45 sec Box Jumps or Box Step-ups

15 sec Rest

45 sec Bumper Plate Burpees

15 sec Rest

45 sec Bumper Plate Russian Twists

15 sec Rest

45 sec 10yd Shuttle Sprints

15 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 Box Squat*

2 sets of 5 with empty 45lb bar

1 set of 5 with 60lbs

5 sets of 3 with 70lbs

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

Sumo Deadlift

1 set of 4 with 65lbs

3 sets of 5 with 75lbs

Assistance Work –  Abdominal Circuit

Four Rounds of:

30 sec Sit-ups

30 sec Bicycle Crunches

30 sec Flutter Kicks

30 sec Plank Hold

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 7 with 55lbs

1 set of 7 with 65lbs

3 sets of 7 with 75lbs

Supine Racked Barbell Rows

3 sets of 10 reps

Met-con-

Five Rounds for time:

10 DB Thrusters

1 Monkey Bar Effort

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

3 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

3 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

3 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

3 sets of 5 reps 105lbs

Bent Rows

2 sets of 5 with 45lbs

5 sets of 5 with 55lbs

Met-con-

Four Rounds for Fastest Effort:

7 DB Split Squat to Press (Right)

7 DB Split Squat to Press (Left)

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

3 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 5 with 85lbs

1 set of 5 with 100lbs

4 sets of 5 with 115lbs

Met-con-

Ten Rounds for time:

10 Kettlebell Swings

4 Burpees

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-

Eight Rounds for fastest effort:

5-10-15-10-5 Suicide Sprints

*Rest 60 seconds b/n each effort.

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

4 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

3 sets of 8 reps 105lbs

*3 seconds eccentric, no pause, 3 seconds concentric

Hypertrophy -

Five Rounds (not for time):

10 Goblet Squats

10 Posted Single Leg Deadlift

10 Seated Overhead DB Press

1 Monkey Bar Effort