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

3 sets 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

14 sets of 2 with 115lbs

*Two Count Pause on each rep.

Met-con-

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

Close Grip Bench Press, 55lbs

Weighted GHD Sit-ups, 10lb bumper plate on chest

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

1 set of 2 with 60lbs

8 sets of 2 with 70lbs

Bent Rows

2 sets of 5 with 45lbs

1 set of 3 with 65lbs

4 sets of 6 with 80lbs

Met-con-

Four Rounds for time:

20 Air Squats

20 Hippity Hops (R/L = 1rep)

20 Kettlebell Swings, 20lbs

20 Bicycle Crunches (R/L = 1rep)

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:

5 Knees-to-Elbows

30 sec Right Side Plank Hold

30 sec Left Side Plank Hold

7 PERFECT Supine Ring Pull-ups (shoulder blades retracted)  

Met-con-

Complete 4 rounds of:

30 sec Hanstand Hold

10 reps Dumbbell Thrusters, 15’s

*Rest 60 sec b/n efforts.

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

1 set of 3 with 60lbs

3 sets of 10 with 70lbs

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 3 with 115lbs

1 set of 2 with 135lbs

2 sets of 3 with 155lbs

Back-off work 2 sets of 4 with 140lbs

Assistance Work-

10 Barbell Floor Press, 85lbs   

10 Barbell Lever Press  

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

10 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 65lbs

1 set of 3 rep with 70lbs

1 set of 3 reps with 75lbs

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 7 with 95lbs

1 set of 7 with 100lbs

1 set of 7 with 110lbs

Met-con-

Four Rounds of:

90 seconds of 25m Weighted Shuttle Sprint with 25lb kettlebell

60 seconds Rest b/n rounds

Workout Demo: https://youtu.be/eYwt0jxKFTo

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 55lbs

Good Mornings

3 sets of 7 with 55lbs

Met-con-

Four rounds for max reps eac exercise:

45 sec Bumper Plate Ground-to-Overhead

15 sec Rest

45 sec Hippity Hops

15 sec Rest

45 sec Ring Plank Hold

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 2 with 90lbs

1 set of 1 with 100lbs

3 sets of 3 with 105lbs

Pull-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

6 sets of complex with 60lbs

Deadlift

1 set of 5 reps with 65lbs

1 set of 5 with 85lbs

1 set of 5 with 110lbs

1 set of 5 with 125lbs

Met-con-

Seven rounds for time of:

5 Dumbbell Power Snatch Left, 20lbs

5 Dumbbell Power Snatch Right

10 Bicycle Crunches (R/L = 1 rep)

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

2 sets 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

12 sets of 2 with 115lbs

*Two Count Pause on each rep.

Met-con-

Five Rounds for time for max reps each exercise:

45 sec Inch Worm Push-ups 

15 sec Rest

45 sec  Russian Kettlebell Swings, 25lbs  

15 sec Rest

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

1 set of 2 with 60lbs

6 sets of 2 with 70lbs

Bent Rows

2 sets of 5 with 45lbs

1 set of 3 with 65lbs

3 sets of 6 with 80lbs

Met-con-

AMRAP in 14min

10 Bumper Plate Overhead Split Squats - Left

10 Burpees

10 Bumper Plate Overhead Split Squats - Right

20 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:

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

12 Bench knee ups

12 High Box Step-ups (R/L = 1 rep)

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 65lbs

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 3 with 115lbs

1 set of 2 with 135lbs

1 set of 3 with 155lbs

Back-off work 3 sets of 3 with 140lbs

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