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 50lbs

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 105lbs

3 sets of 5 with 115lbs

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

Met-con-

Complete Six Rounds for time:

4 Power Cleans, 65lbs

8 Lateral Bar Hops (R/L = 1 rep)

25 yd Plate Push

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 65lbs

1 set of 3 with 75lbs

3 sets of 8 with 85lbs

Assistance work-

Five rounds of:

10 (reps ea leg) Dumbbell Split Squats  

7 (reps ea arm) Single Arm Landmine Press  

60 seconds Banded shoulder extensions  

30 seconds Chin-over-bar Hold

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 75lbs

*Lateral edge of hand to outer ring.

Tempo (2-1-0)* Front Squat

2 sets of 5 with 45lbs

1 set of 3 with 55lbs

8 sets of 3 with 65lbs

*2 seconds eccentric, 1 second pause, fast concentric

Met-con- 

Five rounds for time:

10 Hand-release Push-ups

50 ft 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

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 130lbs

Assistance Work-

Four rounds of:

60 seconds Banded Hamstring Curls

20 Bench Lying Leg

15 (reps ea arm) Single Arm DB Kickbacks, 12lb

15 (reps ea side) Standing DB Side Crunches, 15lb KB

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

Box Squat*

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 95lbs

3 sets of 8 with 105lbs

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

Met-con-

AMRAP in 14min:

14 Kettlebell Swings

14 Single Arm KB Ground-to-Overhead (7 reps each arm)

14 Kettlebell Deadbugs

14 Tactical Lunges (R/L = 1rep)

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 65lbs

3 sets of 5 with 70lbs

*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

1 set of 2 with 70lbs

3 sets of 8 with 80lbs

Assistance work-

Five rounds of:

10 (reps ea leg) Dumbbell Split Squats

7 (reps ea arm) Single Arm Landmine Press

60 seconds Banded shoulder extensions

30 seconds Chin-over-bar Hold

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 65lbs

3 sets of 8 with 70lbs

Tempo (2-1-0)* Front Squat

2 sets of 5 with 45lbs

1 set of 3 with 55lbs

8 sets of 3 with 60lbs

*2 seconds eccentric, 1 second pause, fast concentric

Met-con-

10,9,8,7,6,5,4,3, 2, 1 rep rounds of:

Dumbbell Hang Clean

Dumbbell Push Press

DB Alternating Box Step-ups (reps ea leg)

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 75lbs

1 set of 3 with 95lbs

1 set of 2 with 110lbs

3 sets of 8 with 120lbs

Assistance Work-

Four rounds of:

60 seconds Banded Hamstring Curls  

20 Bench Lying Leg Raises

15 (reps ea arm) Single Arm DB Kickbacks, 12lb

15 (reps ea side) Standing DB Side Crunches, 15lb KB

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

3 sets of 5 reps with 55lbs

Box 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 125lbs

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

Met-con- 

Four rounds for time:

12 Barbell Thrusters, 45lbs

15 Russian Kettlebell Swings, 25lbs

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

2 sets of 5 with 45lbs

3 sets of 8 with 50lbs

*Pause for a 1 count at the bottom of the range

Romanian Deadlift     

1 set of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 75lbs

3 sets of 8 with 85lbs

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 65lbs

3 sets of 2 with 75lbs

Front Rack Split Squats (reps each leg)

4 sets of 5 with 55lbs

Met-con-

Five rounds for time:

10 Dumbbell Hang Power Cleans

10 Burpee Box Step-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 – Deadlift (conventional)

1 set of 5 with 65lbs

1 set of 4 with 95lbs

1 set of 3 with 110lbs

1 set of 2 with 130lbs

3 sets of 2 with 140lbs

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)