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 3 with 50lbs

1 set of 2 with 55lbs

5 sets of 3 with 60lbs

Back Squat

2 sets of 5 with 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 95lbs

1 set of 2 with 115lbs

5 sets of 3 with 120lbs

Assistance Work-

Four rounds of:

10 Barbell Goodmornings, 45lb bar

10 Hanging Knee Raises

10 Medball Hamstring Curls

10 Russian Twist (R/L = 1 rep)

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Eight rounds for fastest effort:

10 Mountain Climbers (R/L = 1 rep)

5 Burpees

100yd Shuttle Sprint (50yd out, 50yd back)

*Rest 60-90 sec b/n efforts

Cool-down-

800m Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Wide Grip Bench Press

2 sets of 5 with a 45lb bar

1 set of 4 with 50lbs

1 set of 3 with 55lbs

3 sets of 7 with 60lbs

Paused* Incline Bench Press (barbell)

5 sets of 5 reps with 45lbs

*Pause each rep on chest for 1 count.

Seated Rows (Cable Machine)

3-5 sets of 15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

Five rounds for time:

5 Jumping Pull-ups

10 Push-ups

10 Box Step-ups (Reps each leg)

15 Kettlebell Swings (20lbs)

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)

1 set of 1 with 65lbs (from floor)

6 sets of 2 reps with 70lbs (from floor)

Deadlift

1 set of 5 with 85lbs

1 set of 4 with 95lbs

1 set of 3 with 110lbs

1 set of 2 with 120lbs

3 sets 3 with 140lbs

Assistance Work-

Complete four rounds of:

10 Front Squats (55lbs)

10 Barbell Roll-outs

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

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 3 with 50lbs

3 sets of 8 with 55lbs

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 5 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-

Complete 2 rounds for time:

Sprint 100 yards

Rest 45 seconds

Sprint 80 yards

Rest 30 seconds

Sprint 60 yards

Rest 15 seconds

Sprint 40 yards

Rest 60 seconds

Cool-down-

1600m Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Close Grip Bench Press

2 sets of 5 with a 45lb bar

1 set of 4 with 55lbs

1 set of 3 with 60lbs

1 set of 2 with 65lbs

3 sets of 7 reps with 70lbs

Incline Bench Press (barbell)

3 sets of 5 reps with 60lbs

Lat Pull-downs – Supinated Grip (Cable Machine)

3-5 sets of 15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

Starting at a position hanging from the pull-up bar

On the minute for 10 minutes perform:

3 Push-ups

3 Burpees

*Return to pull-up bar to “rest” for remainder of minute.

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)

5 sets of 3 reps 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

4 sets 3 with 135lbs

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 – Push 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 2 with 70lbs

Back Squat

2 sets of 5 with 45lb bar

1 set of 4 with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

3 sets of 8 with 95lbs

Assistance Work-

Four rounds of:

10 Single Leg RDL’s (reps each leg)

15 Standing Side Crunches (reps each side)

10 Barbell Hip Thrusts https://youtu.be/OgDxMvKDiZY

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Four rounds for fastest effort of:

Full Gasser*

**Rest Two Minutes b/n efforts.

* Full Gasser

You complete a full gasser by running the width of a football field four consecutive times. Start on one sideline and sprint to the opposite sideline, touch the sideline and immediately sprint back to the starting line. Touch the starting line and repeat by running down and back. The football field is 53 yards wide, so one full gasser covers 212 yards. The goal is to maintain a high speed for the entire drill.

Cool-down-

400m Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Close Grip Bench Press

2 sets of 5 with a 45lb bar

1 set of 4 with 55lbs

1 set of 3 with 60lbs

3 sets of 8 reps with 65lbs

Incline Bench Press (barbell)

3 sets of 7 reps with 55lbs

Lat Pull-downs – Supinated Grip (Cable Machine)

3-5 sets of 15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

Complete:
100m Row

30 seconds rest

200m Row

60 seconds rest

400m Row

90 seconds rest

800m Row

90 seconds rest

400m Row

60 seconds rest

200m Row

30 seconds rest

100m Row

*Damper on 7 or lower.

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)

5 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

4 sets 3 with 130lbs

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