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

3 sets of 8 reps with 45lbs

Tempo Squat  

2 sets of 5 reps with 45lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

3 sets of 5 with 95lbs

Met-con-

Four rounds for time:
400m Run

100m Walk

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

1 set of 2 with 70lbs

3 sets of 2 with 80lbs

Sumo Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 3 with 115lbs

3 sets of 2 with 130lbs

Assistance work-

Complete Three Rounds:

20 second Handstand Hold

20 Ring Rows

40 second Plank Hold

10 Hanging Knee Raises

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 – Wide 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 75lbs

Front Squat

2 sets of 5 with 45lbs

1 set of 3 with 55lbs

1 set of 2 with 65lbs

3 sets of 8 with 75lbs

Met-con- 

Five rounds for time:

15 Racked Bar Push-ups

10 Racked Bar Supine Rows

5 High Box Step-ups (reps leading each leg)

10 Burpees

15 Air Squats

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 – Power Clean + Hang Squat Clean

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

1 set of 1+1 with 55lbs (Floor + Hang)

6 sets of 1+1 with 60lbs (Floor + Hang)

Band-assisted Chin-ups

3 sets of 5

Assistance Work-

Five rounds of:

10 Dumbbell Thrusters  

10 Single Leg Romanian Deadlift (reps each leg)  

15 Leg Extended Crunches

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 – Press 

2 sets of 5 with 45lbs

1 set of 4 with 50lbs

1 set of 3 with 55lbs

3 sets of 2 with 60lbs

Tempo Squat

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

3 sets of 8 with 85lbs

Met-con-

Five rounds for time:

200m Run

200m Brisk 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

1 set of 5 with 45lbs

1 set of 5 with 50lbs

3 sets of 5 with 55lbs

Sumo Deadlift

1 set of 5 with 65lbs

1 set of 3 with 80lbs

1 set of 2 with 90lbs

5 sets of 3 with 115lbs

Assistance work-

Complete Three Rounds:

20 second Handstand Hold

20 Ring Rows

40 second Plank Hold

10 Hanging Knee Raises

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 – Wide Grip Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 60lbs

3 sets of 8 with 65lbs

Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 80lbs

1 set of 2 with 90lbs

3 sets of 2 with 105lbs

Met-con-

Five rounds for time:

15 Racked Bar Push-ups

10 Seated Overhead Alternating DB Press (reps ea arm), 10lbs

5 Box Jumps

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 Squat Clean

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

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

Band-assisted Chin-ups

3 sets of 5

Assistance Work-

Five rounds of:

10 Dumbbell Thrusters

10 Single Leg Romanian Deadlift (reps each leg)

15 Leg Extended Crunches

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 – Power Jerk

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 65lbs

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

2 sets of 2 with 135lbs

Met-con- 

Five rounds for max reps each exercise:

Single leg lateral rebound press – left (10lb DB)

Single leg lateral rebound press – right (10lb DB)

Hippity Hops

Goblet Box Squats, 10lb

Weighted Sit-ups, 10lb

Click for workout demo

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

3 sets of 8 with 40lbs

Sumo Deadlift

3 set of 8 with 75lbs

Assistance work-

Complete Three Rounds:

10 Barbell Landmine Press (reps each arm)

10 Racked Bar Supine Rows

15 GHD Sit-ups to Parallel

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

1 set of 2 with 75lbs

3 sets of 3 with 80lbs

Paused 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 80lbs

Met-con- 

For time:

400m Run

40yd Walking Lunges

300m Run

30yd Walking Lunges

200m Run

20yd Walking Lunges

100m Run

10yd Walking Lunges

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 – Supine Grip Barbell Rows  

5 set of 5 with 60lbs

Neutral Grip Pull-ups (on Monkey Bars) -

5 sets of 4 reps using band for assistance

Assistance Work-

Five rounds of:

10 Front Rack Split Squats, 45lb (reps ea leg)  

20 Kettlebell Swings, 25lbs

10 Hanging Knee Raises