Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Push Press

2 sets of 5 with a 45lb bar

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 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 105lbs

3 sets of 3 with 115lbs

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 B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

On the minute for 4 min perform:

20-40-60 yd Fwd/Bkwd Shuttle*

-Rest 2 Minutes-

On the minute for 4 min perform:

10 Burpees

-Rest 2 Minutes-

On the minute for 4 min perform:

20-40-60 yd Suicide Sprints

*For 20-40-60 yd FWD/BKWD Shuttles, place a cone (or any marker) at zero yards, 10 yards, 20 yards, and 30 yards out.  Starting at zero, sprint forward to 10yd cone and run backward to start, then sprint forward to 20yd cone and run backward to start, finally sprint forward to 30yd cone and backward to start.  Rest and repeat on the minute as prescribed. 

Cool-down-

400m Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Bench Press

2 sets of 5 with a 45lb bar

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

5 sets of 3 with 85lbs

Incline Bench Press (barbell)

3 sets of 8 reps with 50lbs

Lat Pull-downs – Supinated Grip (Cable Machine)

3-5 sets of 15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

Tabata Row

*For eight round perform 20 seconds of work followed by 10 seconds of rest for eight rounds (or four minutes)

Workout D:

Warm-up-

300m Walk

100m Power Skip

Power Clean

1 set of 3 reps with 45lbs (from hang)

1 set of 3 with 55lbs (from hang)

1 set of 2 with 60lbs (from hang)

4 sets of 2 with 65lbs

Deadlift

1 set of 5 with 85lbs

1 set of 4 with 95lbs

1 set of 3 with 105lbs

1 set of 2 with 115lbs

3 sets 4 with 125lbs

Assistance Work-

Complete four rounds of:

30 sec Bulgarian Split Squats – left  

30 sec Bulgarian Split Squats – Right

30 sec Slap Planks

30 sec Supine Toe Touches

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Press

2 sets of 5 with a 45lb bar

3 sets of 8 with 50

Back Squat

2 sets of 5 with 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 80lbs

1 set of 2 with 100lbs

3 sets of 5 with 110lbs

Met-con-

For time:

2000m Row, Damper set at #7

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Seven – Ten rounds of:

10 yard lateral Shuffle Down   

10 yard lateral Shuffle Back

50yd Sprint

*Rest on the walk back to start.

Cool-down-

400m Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Bench Press

2 sets of 5 with a 45lb bar

1 set of 4 with 55lbs

3 sets of 8 with 65lbs

Incline Bench Press (barbell)

3 sets of 10 reps with empty bar

Lat Pull-downs (Cable Machine)

3-5 sets of 15 reps

*Limit rest to 60 sec b/n efforts.

Hang Power Clean

1 set of 3 reps with 45lbs

1 set of 3 with 50lbs

5 sets of 3 with 55lbs

Workout D:

Warm-up-

300m Walk

100m Power Skip

Met-con-

Complete Three rounds of:

800m Run

*Walk for 2 minutes between efforts.

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Press

2 sets of 5 with a 45lb bar

1 set of 4 with 50lbs

1 set of 3 with 55lbs

1 set of 2 with 65lbs

3 sets of 5 with 70lbs

Back Squat

2 sets of 5 with 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 80lbs

1 set of 2 with 95lbs

3 sets of 5 with 105lbs

Met-con-

Five rounds for time:

10 Seated DB Press  

15 Bicycle Crunches (R/L = 1 rep)

400m Row

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Ten rounds for fastest effort:

Stadium Stair runs

*Rest 2 minutes b/n efforts.

Cool-down-

1 mile Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Bench Press

2 sets of 5 with a 45lb bar

1 set of 4 with 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

4 sets of 4 with 80lbs

Incline Dumbbell Bench

5 sets of 10-15 reps

*Limit rest to 60 sec b/n sets.

Lat Pull-downs (Cable Machine)

3-5 sets of 15 reps

*Limit rest to 60 sec b/n efforts.

Deadlift

1 set of 5 with 75lbs

1 set of 4 with 95lbs

1 set of 3 with 115lbs

1 set of 2 with 125lbs

1 set of 5 with 130lbs

Workout D:

Warm-up-

300m Walk

100m Power Skip

Strength – Monkey Bars

3 Monkey Bar Efforts

*Rest as needed between

Met-con-

Complete Ten Rounds of:

100m Run

100m Walk