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 55lbs

1 set of 3 reps with 60lbs

1 set of 2 rep with 65lbs

5 sets of 3 reps with 70lbs

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

5 sets of 7 with 105lbs

Met-con-

Every minute on the minute for 10 minutes complete:

3 reps Dumbbell Curtis P’s, 15’s or 12’s

*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

5 sets of 7 with 50lbs

Good Mornings

5 sets of 7 with 50lbs

Met-con-

Six Rounds for fastest effort:

20 Jumping Jacks

5yd-10-15-10-5 Suicide Sprint

*Rest 90 seconds between 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 90lbs

1 set of 1 with 100lbs

2 sets of 3 with 105lbs

Pull-up Negatives

4 sets of 3 reps

Assistance Work-

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

Split Stance Overhead DB Press (leading left)

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

Split Stance Overhead DB Press (leading right)

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

5 sets of complex with 60lbs

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 85lbs

1 set of 3 with 105lbs

3 sets of 5 with 120lbs

Met-con-

As many rounds as possible in 12 minutes of:

10 Shoulder Taps (R/L = 1rep)

15 Kettlebell Swings, 25lbs

20 Sit-ups

25 Air 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 65lbs

1 set of 4 with 75lbs

1 set of 4 reps with 85lbs

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 115lbs

*Two Count Pause on each rep.

Met-con-

Six Rounds for time:

4 Inch Worm Push-ups

12 Russian Kettlebell Swings, 25lbs

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

10 sets of 2 with 65lbs

Bent Rows

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

5 sets of 6 with 75lbs

Met-con-

Three Rounds for time:

25 Air Squats

25 Bumper Plate Ground to Overhead

25 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:

3 Knees-to-Elbows

20 sec Right Side Plank Hold

20 sec Left Side Plank Hold

5 PERFECT Supine Ring Pull-ups (shoulder blades retracted

Met-con-

Complete 4 rounds of:

30 seconds Flutter Kicks

1 Monkey Bar Effort

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 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 4 sets of 4 with 135lbs

Assistance Work-

7 Barbell Floor Press, 85lbs

7 Barbell Lever Press

7 Barbell Step-ups, 45lb bar (reps leading each leg)

7 Kettlebell Stiff-legged Sumo Deadlift

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 55lbs

1 set of 3 reps with 60lbs

1 set of 3 rep with 65lbs

4 sets of 3 reps with 70lbs

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

4 sets of 7 with 105lbs

Met-con-

Five Rounds for max reps each exercise:

30 sec Box Jumps (and step down)

30 sec Jingle Jangles – 5yd distance

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

4 sets of 7 with 50lbs

Good Mornings

4 sets of 7 with 50lbs

Met-con-

Four Rounds for Fastest Effort:

15 Air Squats

50ft DB Farmer’s Carry, 35’s

10 Burpees

50ft DB Farmer’s Carry, 35’s

15 Sit-ups

50ft DB Farmer’s Carry, 35’s

*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 3 with 90lbs

1 set of 3 with 100lbs

1 set of 3 with 105lbs

Pull-up Negatives

3 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

4 sets of complex with 60lbs

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 85lbs

1 set of 3 with 105lbs

2 sets of 5 with 120lbs

Met-con-

Five rounds for time:

20yd DB Walking Lunges (FWD), 20’s/15’s

15 Kettlebell Swings, 25lbs

20yd Unwieghted Walking Lunge Steps (Backward)

15 Dumbbell Power Cleans, 20’s/15’s