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 60lbs

1 set of 2 with 70lbs

5 sets of 5 reps with 80lbs

Paused Back Squat*

2 sets of 5 with 45lbs

1 set of 3 with 75lbs

1 set of 2 with 95lbs

9 sets of 3 with 115lbs

*Two Count Pause on each rep.

Met-con-

Four rounds for time:

6 Burpees Broad Jumps

12 Kettlebell Swings

25ft Plate Push

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 2 with 65lbs

Bent Rows

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

4 sets of 6 with 75lbs

Met-con-

Eight Rounds for max reps each exercise:

20 sec Dumbbell Thrusters, 12lbs

10 sec Rest

20 sec Speed Skaters

10 sec Rest

20 sec Dumbbell Russian Twist

10 sec Rest

20 sec Flutter Kicks

10 sec Rest

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-

Six Rounds for time:

25 Jump rope Singles

15 Bumper Plate Ground-to-Overhead

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 65lbs

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 2 with 125lbs

1 set of 3 with 150lbs

Back-off work 3 sets of 4 with 135lbs

Assistance Work-

Complete 5 rounds of:

10 Goblet Squats, 30lb DB   

10 Barbell Good-mornings, 45lb bar    

10 Lying DB Triceps Extensions, 12lbs  

10 Scotty Bob’s, 12lbs DB 

Week of 03/17/19

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 65lbs

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 95lbs

3 sets of 7 with 105lbs

Met-con-

Four Rounds for max reps each exercise:

30 sec High Box Step-ups

30 sec Jumping Jacks

30 sec Hanging Knee Raises

30 sec Shoulder Taps

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 50lbs

Good Mornings

3 sets of 7 with 50lbs

Met-con-

Five Rounds for time:

10 Dumbbell Thrusters, 15’s

10 Ring Rows

10 Dumbbell Floor Press, 25lb’s

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

1 set of 1 with 95lbs

3 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 55lbs

3 sets of complex with 60lbs

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 85lbs

1 set of 5 with 105lbs

1 set of 5 with 120lbs

Met-con-

AMRAP in 14 minutes of:

5 Hang Power Snatch, 35lb empty bar

5 Lateral Bar Hops (over and back = 1 rep), 65lb Loaded bar

5 Front Rack Split Squats (reps leading each leg) 65lb loaded bar

*This workout will require two barbells, one 35lb bar unloaded for snatch, and another 45lb bar loaded with 10lb bumper plates for the lateral hops and front rack split squats.

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

5 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

7 sets of 3 with 115lbs

*Two Count Pause on each rep.

Met-con-

Complete four rounds:

As many rounds in 3 minutes of

5 Burpees

7 Mountain Climbers (R/L = 1rep)

12 Kettlebell Swings, 25lb

*Rest 60 sec b/n rounds.

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 2 with 65lbs

Bent Rows

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

3 sets of 7 with 75lbs

Met-con- “Grace”

For time:

30 Clean and Jerks, 65lbs

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 Six Rounds:

25 Jumping Jacks

30 sec Plank Holds

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

5 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 150lbs

Back-off work 2 sets of 4 with 135lbs

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