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 55lbs

Box Squat

2 sets of 5 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 95lbs

1 set of 2 with 110lbs

3 sets of 5 with 120lbs

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

Met-con-

10-8-6-4-2 rep rounds of:

Power Clean + Push Press, 65lbs

Weighed Box Step-ups (reps each leg), 12’s

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

1 set of 2 with 75lbs

3 sets of 2 with 80lbs

*No Pause

Paused* Deadlift

1 set of 5 with 65lbs

3 sets of 8 with 80lbs

*Pause pull for a 1 count below knee

Assistance work-

Four rounds of:

7 Bradford Press, front/back = 1rep

7 Renegade Rows, R/L = 1 rep

5 Overhead Split Squat

15 Bicycle Crunches (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 –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 5 with 80lbs

Tempo (2-1-0)* 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

8 sets of 3 with 80lbs

*2 seconds eccentric, 1 second pause, fast concentric

Met-con- 

Three rounds for time:

15 Racked Bar Push-ups

10 Ring Rows

15 Goblet Squats

10 Russian KB 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

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 135lbs

Assistance Work-

Four rounds of:

15 Lateral DB Raises

60 seconds Tactical lunges

15 Jack knife sit-ups ups

10 Drag Curls

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

1 set of 2 with 60lbs

3 sets of 2 with 65lbs

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 110lbs

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

Met-con-

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

Dumbbell Thursters, 12’s

Push-ups

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 55lbs

1 set of 2 with 65lbs

1 set of 1 with70lbs

3 sets of 5 with 75lbs

*No pause

Paused* Deadlift

1 set of 5 with 65lbs

1 set of 3 with 75lbs

3 sets of 8 with 85lbs

*Pause pull for a 1 count below knee

Assistance work-

Four rounds of:

7 Bradford Press, front/back = 1rep

7 Renegade Rows, R/L = 1 rep

5 Overhead Split Squat , reps leading each leg

15 Bicycle Crunches (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 – 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 75lbs

*2 seconds eccentric, 1 second pause, fast concentric

Met-con-

Eight Rounds for max reps each exercise:

20 sec Air Squats

10 sec Rest

20 sec Push-ups

10 sec Rest

20 sec Flutter Kicks

10 sec Rest

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 115lbs

3 sets of 8 with 125lbs

Assistance Work-

Four rounds of:

15 Lateral DB Raises

60 seconds Tactical lunges

15 Jack knife sit-ups ups

10 Drag Curls

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

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 130lbs

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

Met-con- 

50-40-30-20-10 reps for time of:

Box Step-ups (each step = 1 rep)

Bicycle Crunches (each crunch = 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 – Paused* Deep Incline Bench Press

2 sets of 5 with 45lbs

3 sets of 8 with 55lbs

*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

1 set of 2 with 85lbs

3 sets of 8 with 90lbs

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 65lbs

1 set of 2 with 75lbs

3 sets of 2 with 80lbs

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-

Four rounds of time of:

25 Air Squats

15 Kettlebell Swings

10 Push-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 75lbs

1 set of 4 with 95lbs

1 set of 3 with 115lbs

1 set of 2 with 135lbs

3 sets of 2 with 145lbs

Assistance Work-

Four rounds of:

60 seconds Banded Hamstring Curls   

20 Bench Lying Leg Lifts

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

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