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 - Seated Press

3 sets of 8 with 45lbs

Back 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 5 with 105lbs

Met-con-

Six rounds for time:

8 DB Split Jerks, 15’s*

30 sec Bicycle Crunches

8 Dumbbell Front Squats, 15’s

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

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 35lbs

1 set of 4 with 45lbs

1 set of 3 with 55lbs

1 set of 2 with 65lbs

1 set of 1 with 75lbs

3 sets of 2 with 80lbs

*No pause

Paused* Deadlift

1 set of 5 with 65lbs

1 set of 3 with 85lbs

3 sets of 5 with 95lbs

*Pause pull for a 1 count below knee

Assistance work-

Four rounds of:

5 Bradford Press 35lb bar, front/back = 1rep  

45 sec Prone Plate Drag

45 sec Plate Push

30 sec (each Side) Single Leg V-ups

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 60lbs

1 set of 2 with 65lbs

3 sets of 5 with 70lbs

Front Rack Split Squats (reps leading each leg)

3 sets of 10 with 50lbs

Met-con- 

Five Rounsd for time:

5 Hang Power Cleans, 55lbs

5 Box Jumps

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 – Deadlift (conventional)

1 set of 5 with 75lbs

1 set of 5 with 95lbs

1 set of 3 with 105lbs

1 set of 2 with 115lbs

3 sets of 5 with 125lbs

Assistance Work-

Four rounds of:

10 seconds Glute-Ham Raise Hold

5 reps each arm Single Arm Overhead Squats

10 DB Pull-over

30 seconds Chin-over-bar 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                                                              

Strength – Seated Press

2 sets of 5 with 45lbs

1 set of 4 with 50lbs

6 sets of 2 with 55lbs

Back 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 8 with 95lbs

Met-con-

For time:

30 reps Front Squat, 45lb bar

30 reps Ring Rows

30 reps Burpees

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

3 sets of 5 with 70lbs

*No pause

Paused* Deadlift

1 set of 5 with 65lbs

1 set of 3 with 85lbs

3 sets of 8 with 90lbs

*Pause pull for a 1 count below knee

Assistance work-

Four rounds of:

5 Bradford Press 35lb bar, front/back = 1rep  

45 sec Prone Plate Drag

45 sec Plate Push

30 sec (each Side) Single Leg V-ups

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 60lbs

3 sets of 8 with 65lbs

Front Rack Split Squats (reps leading each leg)

3 sets of 10 with 45lbs

Met-con-

Eight Rounds for max reps each exercise:

30 seconds Speed Skaters

30 seconds Kettlebell Swings, 25lbs

30 seconds Jingle Jangles

30 seconds 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 105lbs

3 sets of 8 with 115lbs

Assistance Work-

Four rounds of:

10-15 seconds Glute-Ham Raise Hold

5 reps each arm Single Arm Overhead Squats

10 DB Pull-over

30 seconds Chin-over-bar 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 – 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 65lbs

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

1 set of 1 with 125lbs

3 sets of 2 with 135lbs

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

Met-con- 

Ten Rounds for fastest effort:

5-10-15 yd Shuttle Sprint

*Rest 40 seconds b/n efforts.

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 3 with 55lbs

3 sets of 8 with 60lbs

*No Pause

Paused* Deadlift

1 set of 5 with 65lbs

1 set of 3 with 75lbs

3 sets of 8 with 85lbs

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 2 with 85lbs

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 85lbs

*2 seconds eccentric, 1 second pause, fast concentric

Met-con-

Eight Rounds for max reps each exercise:

20 seconds Speed Skaters

10 seconds rest

20 seconds Flutter Kicks

10 seconds rest

20 seconds Slap Planks

10 seconds rest

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 150lbs

Assistance Work-

Four rounds of:

15 Lateral DB Raises

60 seconds Tactical lunges

15 Jack knife sit-ups ups

10 Drag Curls