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

3 sets 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

3 sets of 5 reps 110lbs

Bent Rows

2 sets of 5 with 45lbs

5 sets of 5 with 60lbs

Met-con-

On the minute for 12 minutes:

Minute 1 – 20 Speed Skaters (R/L = 1rep)

Minute 2 – 15 Bumper Plate Ground-to-Overhead, 25#

Minute 3 – 15 V-crunches

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

2 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

3 sets of 3 with 120lbs

Met-con-

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Dumbbell Thrusters, 15’s

Push-ups

*Run 100m after each rep round.

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:

Power Jerk

5 sets of 6 reps with 55lbs

Hanging Knee Raises

5 sets of 5 reps

Russian Kettlebell Swings

5 sets of 10 reps with 25lbs

Met-con-

Five Rounds for time:

10 Overhead Walking Lunges (reps each side)

10 Russian Twist (R/L = 1rep)

10 Standing Dumbbell Side Crunches (reps each side) 

10 Prone Shoulder Taps (R/L = 1rep)

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 60lbs

1 set of 5 with 70lbs

2 sets of 5 with 80lbs

*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

3 sets 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 55lbs

1 set of 5 reps with 60lbs

2 sets of 5 reps with 65lbs

Front Squat

2 sets of 5 reps with 45lbs

1 set of 5 with 60lbs

1 set of 5 with 70lbs

2 sets of 5 with 80lbs

Met-con-

Three Rounds for Time

15 Dumbbell Thrusters, 15’s

15 Box Jumps

15 Kettlebell Swings

15 Weighted Sit-ups

15 Ring Rows

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

6 sets of 3 with 70lbs

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

Sumo Deadlift

1 set of 4 with 65lbs

5 sets of 5 with 75lbs

Met-con-

Eight Rounds for Fastest Effort:

5-10-15-10-5 yd Shuttle Sprints

*Rest 30 seconds b/n Rounds

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 3 with 55lbs

1 set of 7 with 60lbs

1 set of 7 with 70lbs

2 sets of 7 with 80lbs

Supine Racked Barbell Rows

5 sets of 10 reps

Met-con-

Five rounds for time:

200m Run

7 Jumping Lunges (R/L = 1 rep)

14 Bicycle Crunches (R/L = 1rep)

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 55lbs

1 set of 5 reps with 60lbs

2 sets of 5 reps with 65lbs

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 90lbs

1 set of 5 with 105lbs

2 sets of 5 with 120lbs

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 60lbs

1 set of 5 with 70lbs

2 sets 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

2 sets of 5 reps 110lbs

Bent Rows

2 sets of 5 with 45lbs

4 sets of 5 with 60lbs

Met-con-

Five Rounds for time:

5 Renegade Man-makers

15 Weighted Sit-ups

20 Air Squats

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

1 set 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

2 sets of 3 with 120lbs

Met-con-

Four Rounds for Fastest Effort:

200m Run

Hill Sprint

*Rest as long as it took you to complete the effort.

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

4 sets of 6 reps with 55lbs

Chin-over-Bar Hold

(Band-assisted OK)

4 sets of 15 sec

Box Jumps (optional)

4 sets of 6 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-

20-15-10 rep rounds of:

Kettlebell Swing

Lying Toe Touches

Jumping Jacks

Seconds of Handstand Hold

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 60lbs

1 set of 5 with 70lbs

1 set of 5 with 80lbs

*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

2 sets 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