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

5 sets of 4 reps with 65lbs

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 7 with 85lbs

1 set of 7 with 95lbs

2 sets of 7 with 105lbs

Met-con-

Four rounds for time:

30 sec Weighted Sit-ups, 10lb bumper

30 sec Single Arm DB Clean – Left

30 sec Single Arm DB Clean - Right

30 sec Jingle Jangles

60 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

5 sets of 7 with 45lbs

Good Mornings

5 sets of 7 with 45lbs

Met-con-

Ten rounds for time:

5 Inch Worms

5 Hanging Knee Raises

10 Air Squats

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

2 sets of 3 with 100lbs

Chin-up Negatives

5 sets of 3 reps

Assistance Work-

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

DB Push Press

Plate Push-ups (hands on 45lb bumper plates)

GHD Sit-up and Hold for 5 count @ parallel

*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

5 sets of complex with 55lbs

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 85lbs

3 sets of 5 with 115lbs

Met-con-

Six Rounds for time:

9 Box Jumps

9 Ring Rows

9 Dumbbell Thrusters, 12lbs

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 60lbs

1 set of 4 with 70lbs

4 sets of 4 reps with 80lbs

Paused Back Squat*

2 sets of 5 with 45lbs

1 set of 3 with 75lbs

1 set of 2 with 95lbs

12 sets of 3 with 110lbs

*Two Count Pause on each rep.

Met-con-

For time:

25 Hang Clean and Push Press, 55lbs

Immediately after complete

21, 15, and 9 reps each exercise

Bar Push-ups

Box Jumps or Step Ups (reps ea leg)

Sit-ups

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

8 sets of 3 with 60lbs

Bent Rows

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

5 sets of 7 with 70lbs

Met-con-

Five rounds for time:

10 Dumbbell Thrusters

10 GHD 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:

10 second Chin-over-bar Hold + Negative back down

10 Bird Dogs (5 ea side)

10 Toes-to-the-sky

5 Kneeling Ring Ab-Roll Out

Met-con-

Complete eight rounds of:

30 sec Flutter Kicks

30 sec Jingle Jangles

30 sec Rest

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 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 145lbs

Back-off work 2 sets of 4 with 130lbs

Assistance Work-

Complete 5 rounds of:

10 Goblet Squats, 25lb DB

10 Barbell Good-mornings, 35lb bar 

10 Lying DB Triceps Extensions, 10lbs

10 Scotty Bob’s, 10lbs DB  

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

4 sets of 4 reps with 65lbs

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 7 with 85lbs

1 set of 7 with 95lbs

1 sets of 7 with 105lbs

Met-con-

Five Rounds for time:

5 DB Curtis P’s, 10lb DB’s

10 Grasshoppers (r/l = 1rep)

15 Bicycle Crunches (R/L = 1rep)

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

4 sets of 7 with 45lbs

Good Mornings

4 sets of 7 with 45lbs

Met-con-

AMRAP in 14 minutes:

7 Burpees

7 High Box Step-ups (reps leading ea leg)

7 Ring Rows

7 Lying Lateral Leg Raises (reps each side)

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

1 set of 3 with 100lbs

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

4 sets of complex with 55lbs

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 85lbs

2 sets of 5 with 115lbs

Met-con-

Five rounds for time:

10 Kettlebell Swings

10 Bulgarian Split Squats (reps each leg)

Run from the field house to the fence and back