Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Overhead Press

5 sets of 7 with a 45lb bar

Back Squat

5 sets of 10 with 45lb bar*

*limit rest to 90 seconds between sets

Met-con-

Five rounds for time:

7 DB Thrusters

14 Sit-ups

21 Dumbbell Swings, 20lb

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Five rounds for fastest effort

10 Slap Planks (R/L = 1 rep)

5 Burpees

5-10-15 yd Shuttle Sprint

*Rest 90 seconds b/n efforts

Cool-down-

400m Walk

Workout C:

Walk for at least 60 minutes

Workout D:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Front Squat

5 sets of 10 reps with 45lb Bar

*Limit Rest to 90 seconds b/n sets

Good-mornings

5 sets of 10 reps with 45lb Bar

Met-con-

Five round for max reps each exercise:

45 sec Alternating Reverse Lunges (DB’s optional)

15 sec Rest

45 sec Dumbbell Plank Rows

15 sec Rest

45 sec Supine Toe Touches

15 sec Rest

COVID-19 Workouts:

Workout A:
Warm-up-

25 Jumping Jacks

Jog a moderate distance

Met-con-

As many rounds as possible in 20 minutes:

7 Med ball Overhead Split Squat (Reps ea side)

7 Med ball Knee Tucks

7 Med Ball Hamstring Curls

7 Med Ball Twist (R/L = 1 Rep)

Workout Demo: https://www.facebook.com/heidi.coffman.1/videos/2761924983926679/

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Complete six rounds of:

200m Run

200m Walk

7 Push-ups

Workout C:

Walk for at least 60 minutes

Workout D:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Met-con-

45 sec Dumbbell Push-Press

15 sec Rest

45 sec Dumbbell Swing

15 sec Rest

45 sec Bicycle Crunches

15 sec Rest

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 65lbs

Back Squat     

2 sets of 5 with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 90lbs

1 set of 2 with 105lbs

1 set of 1 with 120lbs

3 sets of 2 with 135lbs

Met-con- 

Three Rounds for time:

400m Run

21 KB Swings

12 Russian Twist (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 – Incline DB Curl to Press

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

Bent Barbell Rows (Supine Grip)

3 sets of 8 reps with 75lbs

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 60lbs

1 set of 3 with 70lbs

1 set of 2 with 80lbs

1 set of 1 with 90lbs

3 sets of 2 with 95lbs

(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-

AMRAP in 15 minutes of:

5 Inch-worm Push-ups

10 Box Jumps (and step downs)

10 Hanging Knee Raises

20 Air Squats

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