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

1 set of 5 with 45lbs

1 set of 3 with 55lbs

3 sets of 8 reps with 60lbs

Paused Squat (2 count)  

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 100lbs

3 sets of 5 with 110lbs

Met-con-

For time:

800m Run

30 Burpees

800m Run

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 – Deep Incline Bench Press (30 deg)

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

3 sets of 2 with 75lbs

Romanian Deadlift   

1 set of 5 with 45lbs

3 sets of 8 with 65lbs

Assistance work-

Five rounds of:

5 Overhead Press (45lb Barbell)

15 Bent Dumbbell Rows

10 Lateral Plate Raises

15 Mountain Climbers (R/L = 1 rep)

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 – Pin Bench Press

2 sets of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 60lbs

1 set of 2 with 65lbs

3 sets of 5 with 70lbs

Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 60lbs

1 set of 3 with 70lbs

1 set of 2 with 80lbs

3 sets of 8 with 90lbs

Met-con- 

Ten rounds for time:

5 Push-ups

10 Air Squats

15 Sit-ups

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 Power Clean   

2 sets of 3 Hang Power Cleans with empty 45lbs bar

1 set of 1+1 with 65lbs

6 sets of 1+1 with 70lbs

Deficit Deadlift (2” platform)    

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 100lbs

3 sets of 5 with 115lbs

Assistance Work-

Three - Five rounds of:

10 Weighted Lateral Box Step-ups (reps each leg)

15 Kettlebell Swings

10 Kettlebell Russian Twists (R/L = 1rep)

40 seconds Arms-extended plank hold

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 http://youtu.be/uz9PdMX25J4                                                            

Strength – Push 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

Paused Squat (2 count)  

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 90lbs

3 sets of 8 with 100lbs

Met-con-

Complete four rounds of:

2 minutes Easy Jog

1-minute Fast Pace Run

1-minute 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 –Deep Incline Bench Press (30 deg)

2 sets of 5 with 35lbs

1 set of 4 with 45lbs

1 set of 3 with 50lbs

1 set of 2 with 55lbs

3 sets of 5 with 60lbs

Romanian Deadlift  

1 set of 5 with 45lbs

1 set of 3 with 55lbs

3 sets of 8 with 60lbs

Assistance work-

Five rounds of:

5 Overhead Press (45lb Barbell)

15 Bent Dumbbell Rows

10 Lateral Plate Raises

15 Mountain Climbers (R/L = 1 rep)

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 – Pin Bench Press  

2 sets of 5 with 45lbs

3 sets of 8 with 60lbs

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 95lbs

3 sets of 2 with 115lbs

Met-con-

Five rounds for time:

7 Renegade Man-makers

5 GHD Sit-up and Hold for 5 count

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  

6 sets of 1+1 with 65lbs

Deficit Deadlift (2” platform)   

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 100lbs

3 sets of 5 with 115lbs

Assistance Work-

Three - Five rounds of:

10 Weighted Lateral Box Step-ups (reps each leg)

15 Kettlebell Swings

10 Kettlebell Russian Twists (R/L = 1rep)

40 seconds Arms-extended plank hold

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 reps with 55lbs

1 set of 2 reps with 60lbs

3 sets of 5 reps with 65lbs

Paused Squat (2 count)

2 sets of 5 reps with 45lbs

1 set of 4 with 75lbs

1 set of 3 with 95lbs

1 set of 2 with 105lbs

3 sets of 2 with 115lbs

Met-con- 

Five rounds for fastest effort:

1 Monkey Bar Effort

5 Burpees

100m Sprint

*Rest on the walk back to start or 60 seconds b/n rounds.

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

3 sets of 8 with 55lbs

Romanian Deadlift   

1 set of 5 with 45lbs

1 set of 3 with 55lbs

3 sets of 8 with 65lbs

Assistance work-

Four rounds of:

7 Alternating Dumbbell Overhead Press (R/L = 1 rep)   

14 Dumbbell Reverse Fly   

25yd Plate Push  

7 Kettlebell Dead bugs (R/L = 1 rep)

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 – Pin 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

Front Squat

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

3 sets of 5 with 95lbs

Met-con- 

Six rounds for time:

8 DB Split Jerks, 15’s*

30 Jump rope Singles

8 Dumbbell Front Squats, 15’s

*Four splits each side, be sure to reset feet before lowering weight from overhead.

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 – Hang Power Clean  

5 sets of 5 with 65lbs

Deficit Deadlift (2” platform)   

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 105lbs

3 sets of 5 with 120lbs

Assistance Work-

Four rounds of:

40yd Walking Lunges (no weight)

10 Standing Oblique Crunch (reps each side)  

10 Seated Good mornings 

15 Sitting Crunch