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 – Push Press

2 sets of 5 reps with 45lbs

1 set of 3 with 55lbs

3 sets of 8 reps with 60lbs

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 105lbs

3 sets of 5 with 125lbs

Met-con-

Five Rounds for fastest effort:

200m Run

100m Walk

Hill Sprint

*Rest on the walk back to start

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 – Paused Incline Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

3 sets of 2 with 70lbs

Sumo Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 3 with 110lbs

3 sets of 2 with 120lbs

Assistance work-

Complete Three Rounds:

10 Standing Altnernating DB Press

3 Chin-up Negatives

5 GHD Sit-up and Hold for 5 count

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 – Close Grip Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

3 sets of 5 with 70lbs

Paused Front Squat

2 sets of 5 with 45lbs

1 set of 3 with 55lbs

3 sets of 8 with 65lbs

Met-con- 

10-8-6-4-2 rep rounds for time:

Overhead Split Squats, 35lb Bar (reps each leg)

Bar-facing Burpees (ea hop over = 1 rep)

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 – Stiff-Legged Deadlift

4 sets of 4 with 45lbs

Banded Assisted Pull-ups

2 sets of 5 reps

Assistance Work-

Four rounds of:

10 Bulgarian Split Squats (reps ea leg)

5 Hanging Knee Raises

10 Good Mornings, 35lb bar

10 Standing Side Crunches w/ Dumbbell (reps each side)

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 – Split Jerk

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 2 with 80lbs

Squat

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 105lbs

3 sets of 8 with 115lbs

Met-con-

Complete Four Rounds of:

300m Run

100m Walk

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 – Paused Incline Bench Press

2 sets of 5 with 35lbs

3 sets of 5 with 45lbs

Sumo Deadlift

1 set of 5 with 65lbs

1 set of 3 with 85lbs

4 sets of 4 with 95lbs

Assistance work-

Complete Three Rounds:

10 Standing Altnernating DB Press

3 Chin-up Negatives

5 GHD Sit-up and Hold for 5 count

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 – Close Grip Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

3 set of 8 with 65lbs

Paused Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 85lbs

3 sets of 2 with 95lbs

Met-con-

AMRAP in 15 minutes:

5 Inch worm Push-ups

5 Box Jumps

10 Bicycle Crunches (R/L = 1 rep)

15 Air Squats

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 – Power Clean + Hang Power Clean

3 sets of 1+1 with 35lbs (Both Hang)

6 sets of 1+1 with 55lbs (Floor + Hang)

Single Arm Rows

4 sets of 10 reps each arm

Assistance Work-

Four rounds of:

10 Bulgarian Split Squats (reps ea leg)

5 Hanging Knee Raises

10 Good Mornings, 35lb bar

10 Standing Side Crunches w/ Dumbbell (reps each side)

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

1 set of 3 reps with 50lbs

1 set of 2 reps with 55lbs

3 sets of 5 reps with 60lbs

Back Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 95lbs

1 set of 2 with 115lbs

3 sets of 2 with 130lbs

Met-con-

Six rounds for fastest effort:

Hill Sprint

*Rest as needed b/n efforts.

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 3 with 55lbs

3 sets of 8 with 60lbs

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

2 sets of 8 with 110lbs

Assistance work-

Complete Four Rounds:

10 Bumper Plate Ground-to-Overhead, 25lbs

10 Jumping Pull-ups  

20 sec Flutter Kicks

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

1 set of 1 with 85lbs

3 sets of 2 with 90lbs

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 75lbs

3 sets of 5 with 85lbs

Met-con- 

Three rounds for time:

400m Run

12 Push-ups

21 Kettlebell Swings

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 – Bent Barbell Rows  

1 set of 5 with 45lbs

1 set of 3 with 55lbs

5 sets of 5 with 65lbs

Monkey Bars-

5 efforts – rest as needed b/n

Assistance Work-

Four rounds of:

8 High Box Step-ups (reps each leg)

12 Stiff-legged Kettlebell Deadlift     

8 Hanging Knee Raises

30 second Weighted Plank Hold