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 4 reps with 50lbs

1 set of 4 reps with 55lbs

5 sets of 4 reps with 60lbs

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 7 with 80lbs

1 set of 7 with 90lbs

2 sets of 7 with 100lbs

Met-con-

Every min on the minute for 7 minutes:

7 Burpee Box Step-ups

*Rest the balance of each minute.

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 – Incline Bench Press

3 sets of 10 with 40lbs

Good Mornings

3 sets of 10 with 40lbs

Met-con-

As many rounds as possible in 15 minutes of:

5 Thrusters

5 Hang Power Clean

5 Sumo Deadlift High Pull

*Weight suggestion - 45lbs

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 4 with 65lbs

1 set of 3 with 75lbs

1 set of 3 with 85lbs

2 sets of 3 with 95lbs

Chin-up Negatives

5 sets of 3 reps

Assistance Work-

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

Seated Overhead DB Press

Strict Push-ups

*Take your time and be virtuous about the movements

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 – 2 Hang Power Clean + 3 Front Squats

1 set of complex with 35lb bar

1 set of complex with 45lbs

5 sets of complex with 50lbs

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 85lbs

4 sets of 4 with 110lbs

Met-con-

Six Rounds for time:

12 Kettlebell Swings

12 Mountain Climbers R/L = 1 rep)

12 Weighted Sit-ups

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 –Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

6 sets of 4 reps with 70lbs

Paused Back Squat*

2 sets of 5 with 45lbs

1 set of 3 with 75lbs

1 set of 2 with 95lbs

7 sets of 3 with 105lbs

*Two Count Pause on each rep.

Met-con-

12-10-8-6-4-2 rep rounds of:

Push-ups

Supine Ring Pull-ups

* Complete a run to the fence and back between each rep round.

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 – Push Press and hold lockout for 2 count

2 sets of 3 with 45lbs

6 sets of 3 with 55lbs

Bent Rows

2 sets of 5 with 45lbs

1 set of 3 with 55lbs

3 sets of 7 with 65lbs

Met-con-

Five Rounds for time:

25yd Walking lunge with shoulder press

15 Kettlebell Swings

10 Hollow Body 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 – Gymnastics Work

Four rounds not for time:

2 Hanging Hip Touches (R/L = 1 rep)

10 Bird Dogs (reps each side)

20 sec Handstand Hold

30-25-20-15-10 rep rounds of:

 Jump rope singles or jumping jacks

Four-count flutter kick

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 – Front Squat

2 sets of 5 with 45lbs

4 sets of 10 with 55lbs

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 2 with 115lbs

1 set of 3 with 135lbs

Back-off work: 2 sets of 5 with 125lbs

Assistance Work-

Complete 5 rounds of:

10 Lateral Box Step-up and Overs (Over and Back = 1rep)

10 Kettlebell Stiff-legged Deadlifts

10 DB Spoon Press

10 Alternating DB Curls

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 4 reps with 50lbs

6 sets of 4 reps with 55lbs

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 7 with 80lbs

1 set of 7 with 90lbs

1 set of 7 with 100lbs

Met-con-

Six Rounds for fastest effort:

10 High Box Step-ups (5 reps leading each leg)

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

*Rest 90 sec b/n efforts

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 – Incline Bench Press

3 sets of 10 with 35lb bar

Romanian Deadlift

3 sets of 10 with 55lbs

Met-con-

Three rounds for max reps each exercise:

45 sec Jump Rope Singles

15 sec Rest

45 sec Burpees

15 sec Rest

45 sec Kettlebell Swings

15 sec Rest

45 sec Russian Triangles

15 sec Rest

45 sec Air Squats

15 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 4 with 65lbs

1 set of 3 with 75lbs

1 set of 3 with 85lbs

1 set of 3 with 95lbs

Chin-up Negatives

3 sets of 3 reps

Assistance Work-

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

Seated Overhead DB Press

Strict Push-ups

*Take your time and be virtuous about the movements.

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 – 2 Hang Power Clean + 3 Front Squats

1 set of complex with 35lb bar

1 set of complex with 40lbs

5 sets of complex with 45lbs

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 85lbs

4 sets of 4 with 105lbs

Met-con-

Six Rounds for time of:

10 GHD Sit-ups

50ft DB Farmer’s Carry, 35lb DB’s