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 55lbs

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 105lbs

3 sets of 5 with 115lbs

Met-con-

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

Renegade Man-Makers, 15’s

*Complete 10 Hanging Knee Raises and 20 Sit-ups after each rep round.

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 –Incline Dumbbell Spoon Press*

4 sets of 15 with 12’s or 15’s

*Perform with DB’s touching (as in vid) but on an incline bench.

Hang Power Clean

2 sets of 3 with 35lbs from Hang

1 set of 3 with 45lbs from hang

5 sets of 3 with 55lbs from hang

Assistance work-

Four rounds of:

5 Paul Dick’s Press, 35lb Barbell  

7 Barbell Curls, 35lb

10 Bent barbell Rows

30 sec Side Plank Abduction (30 sec each side)  

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

Front Squats

2 sets of 5 with 45lbs

3 sets of 10 with 55lbs

Met-con - Complete 10 rounds of:

30 seconds 5yd shuttle sprints

30 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 – Deficit Deadlifts

1 set of 5 with 75lbs

1 set of 5 with 90lbs

1 set of 5 with 100lbs

3 sets of 5 with 110lbs

Assistance Work-

Four rounds of:

7 Single Leg Glute Bridge (reps each side)

10 GHD Sit-ups to parallell

7 Dumbbell Romainian Deadlift

15 Standing Side Crunches (reps each side)

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

1 set of 2 with 60lbs

3 sets of 2 with 65lbs

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 95lbs

3 sets of 8 with 105lbs

Met-con-

Five rounds for time:
10 DB Reverse Lunges (R/L = 1 rep)

10 Incline Reverse Bench Crunches

15 Hippity Hops (R/L = 1rep)

15 Supine Alternating Toe Touches (R/L = 1 rep)

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 – Incline Dumbbell Spoon Press*

3 sets of 15 with 12’s or 15’s

*Perform with DB’s touching (as in vid) but on an incline bench.

Hang Power Clean

2 sets of 3 with 35lbs from Hang

1 set of 3 with 45lbs from hang

5 sets of 3 with 50lbs from hang

Assistance work-

Four rounds of:

5 Paul Dick’s Press, 35lb Barbell  

7 Barbell Curls, 35lb

10 Bent barbell Rows

30 sec Side Plank Abduction (30 sec each side)  

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

1 set of 1 with 70lbs

3 sets of 8 with 75lbs

Front Squats

2 sets of 5 with 45lbs

3 sets of 10 with 55lbs

Met-con-

Five rounds for fastest effort:

7 Push-ups

6X10yd Shuttle Sprints (down and back 3X)

7 Burpees

*Rest 90 sec between efforts.

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 – Deficit Deadlifts

1 set of 5 with 75lbs

1 set of 5 with 95lbs

3 sets of 5 with 105lbs

Assistance Work-

Four rounds of:

7 Single Leg Glute Bridge (reps each side)

10 GHD Sit-ups to parallell

7 Dumbbell Romainian Deadlift

15 Standing Side Crunches (reps each side)

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

1 set of 4 with 50lbs

1 set of 3 with 55lbs

3 sets of 5 with 60lbs

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

1 set of 1 with 115lbs

3 sets of 2 with 125lbs

Met-con-  Eight Rounds for time:

5 Hanging Knee Raises

7 Dumbbell Thrusters

9 Mountain Climbers (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 –Dumbbell Incline Bench Press

5 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 65lbs 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 75lbs

1 set of 1 with 80lbs

3 sets of 2 with 85lbs

Overhead Split Squats

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

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 –

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 4 with 105lbs

1 set of 3 with 135lbs

3 sets of 3 with 155lbs

Assistance Work-

Four rounds of:

10 Single Leg RDL’s (reps each leg)

15 Standing Side Crunches (reps each side)

10 Barbell Hip Thrusts