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

3 sets of 5 with 65lbs

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

3 sets of 5 with 125lbs

Assistance Work-

Four rounds of:

10 Snatch Grip Romanian Deadlift, 45lbs 

30 seconds Flutter Kicks

10 Alternating Reverse Lunges (R/L = 1rep) 

10 Landmine Rotations (R/L = 1 rep)

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Complete four-six rounds of:

Hill Sprint

Rest during walk down

30 Sit-ups

200m Run

200m Walk

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 55lbs

1 set of 3 with 60lbs

1 set of 2 with 65lbs

3 sets of 5 with 70lbs

Paused* Incline Bench Press (barbell)

4 sets of 4 reps with 60lbs

*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-

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Standing Dumbbell Press

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

Workout D:

Warm-up-

300m Walk

100m Power Skip

Front Squat  

2 sets of 5 with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 65lbs

1 set of 2 reps with 75lbs

10 sets of 3 reps with 80lbs

*Limit rest to 60 seconds between sets.

Deadlift

1 set of 5 with 85lbs

1 set of 4 with 115lbs

1 set of 3 with 125lbs

2 set of 4 with 135lbs

Assistance Work-

Complete 3-5 rounds of:

10 Goblet Squats 

10 Prone Knee Tucks

10 Hanging Knee Raises

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 65lbs

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 125lbs

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-

Complete four-six rounds of:

Stadium Stair Runs

Rest during walk down

35 Sit-ups

200m Run

200m Walk

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 55lbs

1 set of 3 with 60lbs

1 set of 2 with 65lbs

5 sets of 3 with 70lbs

Paused* Incline Bench Press (barbell)

3 sets of 7 reps with 55lbs

*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-

Four rounds for time:

20 sec Chin-Over-Bar Hang

5 Push-ups

10 Burpees

Workout D:

Warm-up-

300m Walk

100m Power Skip

Front Squat

2 sets of 5 with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 65lbs

10 sets of 3 reps with 75lbs

*Limit rest to 60 seconds between sets.

Deadlift

1 set of 5 with 85lbs

1 set of 5 with 115lbs

1 set of 5 with 125lbs

1 set of 5 with 135lbs

Assistance Work-

Four rounds of:

10 Romanian Deadlift, 75lbs

10 Lateral Box Step-ups (reps each leg, no weight) 

15 Weighted Sit-ups

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

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 95lbs

1 set of 2 with 115lbs

3 sets of 5 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-

Complete four-six rounds of:

40yd Single Leg Lateral Broad Jumps

40yd Back Peddle

40yd Sprint

Brisk Walk 400m

Cool-down-

800m Slow 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 55lbs

1 set of 3 with 60lbs

3 sets of 7 with 65lbs

Paused* Incline Bench Press (barbell)

5 sets of 5 reps with 50lbs

*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- Tabata Row

Complete Eight Rounds of:

20 sec Row SPRINT

10 sec Rest

*Damper set on 5

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)

5 sets of 3 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 125lbs

3 sets 3 with 145lbs

Assistance Work-

Complete four rounds of:

10 Front Squats (55lbs)

10 Barbell Roll-outs

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