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 50lbs

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 110lbs

Met-con-

Eight rounds for time:

7 Weighted Sit-ups

7 Bumper Plate Ground-to-Overhead

6X10yd Shuttle Sprints (down and back 3 times)

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 –Dumbbell Incline Bench Press

4 sets of 15 with 12’s or 15’s

Power Clean

2 sets of 3 with 35lbs from Hang

1 set of 2 with 55lbs from floor

6 sets of 2 with 60lbs from floor

Assistance work-

Four rounds of:

30 sec Tall Kneeling Alternating Push Press

30 sec Seated Dumbbell Curls

30 sec Russian Twist

30 sec Renegade Rows

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 70lbs

3 sets of 5 with 75lbs

Overhead Split Squats

4 sets of 5 (reps each leg) with 35lbs bar

Met-con- 

Five rounds for time:

9 Push-ups

6 Ring Rows

3 Poor Man’s Leg Extensions

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 – Block Pulls (~6”)  

1 set of 5 with 85lbs

1 set of 5 with 105lbs

1 set of 5 with 125lbs

2 sets of 5 with 135lbs

Assistance Work-

Four rounds of:

10 Single Leg RDL’s (reps each leg)

15 Standing Side Crunches (reps each side)

10 Barbell Hip Thrusts   

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

1 set of 3 with 55lbs

3 sets of 2 with 60lbs

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 90lbs

3 sets of 8 with 100lbs

Met-con-

Six Rounds for time of:

15 Air Squats

10 Box Jumps (Step-down)

15 Sit-ups

10 Bumper Plate Ground-to-Overhead

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 –Dumbbell Incline Bench Press

3 set of 15 with 12’s or 15’s

Power Clean

2 sets of 3 with 35lbs from Hang

6 sets of 2 with 55lbs from floor

Assistance work-

Four rounds of:

30 sec Tall Kneeling Alternating Push Press

30 sec Seated Dumbbell Curls

30 sec Russian Twist

30 sec Renegade Rows

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

1 set of 2 with 65lbs

3 sets of 8 with 70lbs

Overhead Split Squats

3 sets of 5 (reps each leg) with 35lbs bar

Met-con-

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

Burpee Step-ups

*Complete 5-10-15yd shuttle sprint after each rep round.

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 – Block Pulls (~6”)

1 set of 5 with 75lbs

1 set of 5 with 95lbs

1 set of 5 with 110lbs

1 set of 8 with 120lbs

Assistance Work-

Four rounds of:

10 Single Leg RDL’s (reps each leg), 15lbs

15 Standing Side Crunches (reps each side), 25lbs

10 Barbell Hip Thrusts

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

2 sets of 5 with 45lbs

3 sets of 5 with 50lbs

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 2 with 120lbs

Met-con- 

Ten Rounds for fastest effort:

15-10-5 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 35lbs

1 set of 4 with 45lbs

1 set of 3 with 55lbs

1 set of 2 with 60lbs

3 sets of 8 with 65lbs

*No pause

Paused* Deadlift

1 set of 5 with 65lbs

1 set of 4 with 75lbs

1 set of 3 with 85lbs

1 set of 2 with 95lbs

3 sets of 5 with 100lbs

*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 65lbs

1 set of 2 with 75lbs

3 sets of 2 with 80lbs

Front Rack Split Squats (reps leading each leg)

3 sets of 10 with 55lbs

Met-con-

Complete four rounds for max reps each exercise:

45 sec Dumbbell Thrusters

15 sec Rest

45 sec Jumprope Singles

15 sec Rest

45 sec Standing Side Crunches

15 sec 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 105lbs

1 set of 2 with 125lbs

3 sets of 2 with 140lbs

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