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 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 110lbs

3 sets of 5 with 120lbs

Met-con-

21-15-9 rep rounds of:

Box Jumps, 45lbs

Burpees

Ring Rows

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 DB Curl to Press

4 sets of 12 reps *limit rest to 2 minutes b/n sets

Bent Barbell Rows (Supine Grip)

3 sets of 8 reps with 70lbs

Assistance work-

Four rounds of:

10 Landmine Press (reps each arm)

10 Prone Incline Reverse Supermans

10 Landmine Rotations (r/L = 1 rep)

25yd Plate Push, 25lbs

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 85lbs

(2-1-0)* Tempo Front Squat

2 sets of 5 with 45lbs

3 sets of 8 with 55lbs

*2 count eccentric, 1 count pause, speed concentric

Met-con- Complete six rounds of:

30 seconds Jumping Jacks

30 second Jump Rope

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 – Sumo Deadlift off 2” blocks

1 set of 5 with 75lbs

1 set of 5 with 95lbs

3 sets of 5 with 110lbs

Assistance Work-

Four rounds of:

10 Front Foot Raised Split Squats – weight optional (reps leading each leg)

10 Dumbbell Romainan Deadlifts

10 Incline DB Tate Press

30 seconds Supine Toe Touches

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 65lbs

3 sets of 2 with 70lbs

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 100lbs

3 sets of 8 with 110lbs

Met-con- Complete 2 rounds for max reps of the following:

Station 1) 20 sec DB Push Press/10 seconds Rest X 4 rounds

Station 2) 20 sec Reverse Crunches on Bench/10 sec Rest X 4 rounds

Station 3) 20 sec Kettlebell Swings/10 seconds Rest X 4 rounds

Station 4) 20 sec Jumping Pull-ups /10 seconds Rest X 4 rounds

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 DB Curl to Press

3 sets of 12 reps *limit rest to 2 minutes b/n sets

Bent Barbell Rows (Supine Grip)

3 sets of 8 reps with 65lbs

Assistance work-

Four rounds of:

10 Landmine Press (reps each arm)

10 Prone Incline Reverse Supermans

10 Landmine Rotations (r/L = 1 rep)

25yd Plate Push, 25lbs

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 75lbs

3 sets of 8 with 80lbs

(2-1-0)* Tempo Front Squat

2 sets of 5 with 45lbs

3 sets of 8 with 55lbs

*2 count eccentric, 1 count pause, speed concentric

Met-con-

Six 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 – Sumo Deadlift off 2” blocks

1 set of 5 with 75lbs

1 set of 5 with 95lbs

3 sets of 5 with 105lbs

Assistance Work-

Four rounds of:

10 Front Foot Raised Split Squats – weight optional (reps leading each leg)

10 Dumbbell Romainan Deadlifts

10 Incline DB Tate Press

30 seconds Supine Toe Touches

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

4 sets of 4 with 65lbs

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 130lbs

Met-con- 

Six Rounds for max reps each exercise:

30 seconds Air Squats 

30 seconds Sit-ups

30 seconds Mountain Climbers

30 seconds Rest

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

1 set of 1 with 85lbs

3 sets of 2 with 90lbs

Front Squats

2 sets of 5 with 45lbs

3 sets of 10 with 55lbs

Met-con-

Complete 10 rounds of:

30 seconds Jumprope Singles

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 95lbs

1 set of 5 with 105lbs

3 sets of 5 with 115lbs

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)