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 3 with 55lbs

1 set of 2 with 65lbs

6 sets of 4 reps with 75lbs

Paused Back Squat*

2 sets of 5 with 45lbs

1 set of 3 with 75lbs

1 set of 2 with 95lbs

10 sets of 3 with 110lbs

*Two Count Pause on each rep.

Met-con-

15-12-9-6-3 rep rounds of:

Push-ups

Hanging Knee Raises

Russian Twists (R/L = 1 rep)

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

7 sets of 3 with 60lbs

Bent Rows

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

4 sets of 7 with 70lbs

Met-con-

Three rounds for fastest effort:

12 DB Thrusters

12 Box Jumps

12 Kettlebell Swings

12 DB Push Press

*Rest 60 seconds between rounds.

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:

10 Hanging Scapular Depressions

5 Kip Swings (fwd/back = 1 rep)

5 Tuck Ups

5 Inch Worm Side-walks (5 ea direction)

Met-con-

Five rounds for fastest effort:

Run to the fence and back

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

Alternate Met-con-

As many rounds as possible in 5 min:

Burpee Hop to Target 6” above reach

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

3 sets of 10 with 60lbs

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 2 with 125lbs

1 set of 3 with 140lbs

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

1 set of 3 reps with 55lbs

6 sets of 4 reps with 60lbs

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 80lbs

1 set of 2 with 90lbs

3 sets of 7 with 100lbs

Met-con-

Four rounds for max reps each exercise:

30 sec Bumper plate ground-to-overhead, 25lbs

30 sec Russian Triangles

30 sec Mountain Climbers

30 sec Speed Skaters

30 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 – Incline Bench Press

3 sets of 7 with 45lbs

Good Mornings

3 sets of 7 with 45lbs

Met-con-

Three rounds for fastest effort:

10 Wall Ball (or DB Thrusters), 14lbs

10 KB Sumo Deadlift High Pull, 35lbs

10 Box Jumps (and step off), 20”

10 Push Press, 45lbs

10 Burpees

*Rest 60 seconds b/n efforts.

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 2 with 85lbs

3 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

1 set of complex with 50lbs

3 sets of complex with 55lbs

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 85lbs

2 sets of 4 with 115lbs

Met-con-

For time:

35 KB Swing + 5 plank slaps (r/l = 1rep) +35 sec flutter kicks

30 kbs +10 plank slaps +30 sec flutter kicks

25 kbs+15 plank slaps +25 sec flutter kicks

20 kbs+20 plank slaps +20 sec flutter kicks

15 kbs+25 plank slaps +15 sec flutter kicks

Kettle bell weight = 25lbs

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 4 with 65lbs

5 sets of 4 reps with 75lbs

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 110lbs

*Two Count Pause on each rep.

Met-con-

14-12-10-8-6-4-2 rep rounds of:

Dumbbell Floor Press

Renegade Rows (R/L = 1 rep)

Alternating Toe Touches (R/L = 1 rep)

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 60lbs

Bent Rows

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

3 sets of 7 with 70lbs

Met-con-

Three rounds for fastest effort:

10 DB Thrusters

10 Box Jumps

10 Kettlebell Swings

10 DB Push Press

*Rest 60 seconds between rounds.

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)  

25 sec Handstand Hold

Seven rounds for time:

5 Burpees

7 Mountain Climbers (R/L = 1rep)

9 Sit-ups

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

3 sets of 8 with 60lbs

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 2 with 115lbs

2 sets of 3 with 135lbs

Back-off work 1 set 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