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 – Press
2 sets of 5 reps with 45lbs
3 sets of 8 reps with 50lbs
Back Squat
2 sets of 5 reps with 45lbs
1 set of 4 with 65lbs
1 set of 3 with 75lbs
1 set of 2 with 95lbs
3 sets of 5 with 115lbs
Met-con-
Five rounds for time:
200m Run
20 Air Squats
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
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
1 set of 2 with 70lbs
3 sets of 2 with 75lbs
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
3 sets of 2 with 145lbs
Assistance work-
Complete Four Rounds:
5 Seated Alternating DB Overhead Press (R/L = 1)
10 sec Chin-over-bar Hold
20 Sit-ups
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 55lbs
1 set of 3 with 65lbs
1 set of 2 with 75lbs
3 sets of 5 with 80lbs
Front Squat
2 sets of 5 with 45lbs
1 set of 4 with 55lbs
1 set of 3 with 65lbs
1 set of 2 with 70lbs
3 sets of 8 with 75lbs
Met-con-
Four Rounds for Fastest Effort:
5 Burpees
10 Box Jumps
15 DB Thrusters, 10’s
*Rest 60 seconds b/n efforts
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 – Good Mornings
1 set of 5 with 45lbs
5 sets of 5 with 55lbs
Monkey Bars-
3 efforts – rest as needed b/n
Assistance Work-
Four rounds of:
10 Dumbbell Split Squats (reps leading each leg)
10 Russian Kettlebell Swings (heavy)
15 sec Handstand Hold
3 Chin-up Negatives