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 with 45lbs

Box 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 100lbs

3 sets of 5 with 110lbs

*Squat to surface height where hip crease is just below the top of the knee.

Met-con-

Complete for time:        

30 Weighted step-ups (onto box holding >12lb DB’s)

30 GHD Reverse Hypers

24 Weighted step-ups (onto box holding >12lb DB’s)

24 GHD Reverse Hypers

18 Weighted step-ups (onto box holding >12lb DB’s)

18 GHD Reverse Hypers

12 Weighted step-ups (onto box holding >12lb DB’s)

12 GHD Reverse Hypers

6 Weighted step-ups (onto box holding >12lb DB’s)

6 GHD Reverse Hypers

*While holding DB’s weighing greater than 12’s, step-up onto box taking care to fully extend leading leg before placing trailing leg onto box.  Break-up b/n legs anyway, leading left for half the number of reps then leading right for the other half.

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* 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

*Hold each rep at bottom of the range for a 1 count.

Romanian Deadlift    

1 set of 5 with 45lbs

1 set of 4 with 60lbs

1 set of 3 with 70lbs

3 sets of 8 with 80lbs

Assistance work-

Five rounds of:

5 Paul Dick’s Overhead Press

15 Chest-supported DB Rows

10 Lateral Lunges Holding 15lb DB, reps each side

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 60lbs

1 set of 2 with 65lbs

3 sets of 5 with 70lbs

*Lateral edge of hand to outer ring.

Front Rack Split Squats (reps each leg)

4 sets of 5 with 50lbs

Met-con- 

Every minute on the minute for 10 minutes:

5 Hang Power Cleans, 55lbs

5 Lateral Bar Hops (over and back = 1rep)

*rest the balance of each minute

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

Deadlift (conventional)

1 set of 5 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 115lbs

3 sets of 5 with 125lbs

Assistance Work-

Five rounds of:

10 Seated Leg Raises (R/L = 1rep)

10 Sumo Deadlift KB High Pull

15 Resistance Band Leg Adductions (reps ea leg)

15 Resistance Band Leg Abductions (reps ea leg)

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

3 sets of 3 with 55lbs

Box 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 8 with 100lbs

*Squat to surface height where hip crease is just below the top of the knee.

Met-con-

Five rounds for max reps each exercise:

30 sec Jingle Jangles (10yd shuttle Sprints)

15 sec Rest

30 sec Kettlebell Swings, 20lbs

15 sec Rest

30 sec Windshield Wipers

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 – Paused* Deep Incline Bench Press (30 deg)

2 sets of 5 with 35lbs

1 set of 4 with 45lbs

1 set of 3 with 55lbs

1 set of 2 with 60lbs

3 sets of 5 with 65lbs

*Hold each rep at bottom of the range for a 1 count.

Romanian Deadlift   

1 set of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

3 sets of 8 with 75lbs

Assistance work-

Five rounds of:

5 Paul Dick’s Overhead Press

15 Chest-supported DB Rows

10 Lateral Lunges Holding 15lb DB, reps each side

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

3 sets of 8 with 65lbs

Front Rack Split Squats (reps each leg)

4 sets of 5 with 45lbs

Met-con-

Five rounds for time of:

10 Hang Power Cleans, 45lbs

10 Push-ups

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 – Deadlift (conventional)

1 set of 5 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 105lbs

3 sets of 8 with 115lbs

Assistance Work-

Five rounds of:

10 Seated Leg Raises (R/L = 1rep)

10 KB Sumo Deadlift High Pull

15 Resistance Band Leg Adductions (reps ea leg)

15 Resistance Band Leg Abductions (reps ea leg)

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 4 reps with 55lbs

1 set of 3 reps with 60lbs

1 sest of 2 reps with 65lbs

3 sets of 5 reps with 70lbs

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 110lbs

3 sets of 2 with 120lbs

Met-con- 

As Many Rounds as Possible in 15 minutes:

10 Dumbbell Thrusters, 10’s

10 GHD Sit-ups to Parallel

10 Box Jumps (and step down)

10 Shoulder Taps (R/L = 1 rep)

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

2 sets of 5 with 45lbs

1 set of 3 with 55lbs

3 sets of 8 with 60lbs

Romanian Deadlift    

1 set of 5 with 45lbs

1 set of 4 with 55lbs

1 set of 3 with 65lbs

3 sets of 8 with 70lbs

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 65lbs

1 set of 2 with 75lbs

3 sets of 2 with 80lbs

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 100lbs

Met-con-

Tabata* Stations

1)      Jingle Jangles

2)      Supine Alternating Toe Touches

3)      Ring Rows

Tabata = 20 secondds of work followed by 10 sec of rest for 8 rounds.

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 75lbs

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 125lbs

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