Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Seated Overhead Press    

2 sets of 5 with a 45lb bar

1 set of 3 with 50lbs

3 sets of 5 reps with 55lbs

Box 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 90lbs

3 sets of 5 reps with 100lbs

Assistance Work-

Four rounds of:

10 Alternating Dumbbell Step-ups (R/L = 1 rep)

10 Tempo (3-0-3) Leg Curls on machine

15 Cable Machine Standing Hip Abdcutions (reps each side)

15 Cable Machine Standing Hip Addcutions (reps each side)

10 Hanging Knee Raises  

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Complete Eight Rounds of:

200m Run

100m Walk

Cool-down-

400m Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Paused 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

Incline Bench Press

3 sets of 5 reps with 45lb bar

V-Grip Lat Pulldowns

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

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

Dumbbell Thrusters

Plank Rows (R/L = 1rep)

Hippity Hops (R/L = 1rep)

*Complete 10 Bicycle Crunches after each rep round.

Movement Demo: https://youtu.be/t6DP6sprde4

Workout D:

Warm-up-

300m Walk

100m Power Skip

Strength - Front Squat      

2 sets of 5 with 45lbs

1 set of 4 reps with 65lbs

1 set of 3 reps with 75lbs

1 set of 2 reps with 85lbs

5 sets of 3 reps with 95lbs

Romain Deadlifts

3 sets of 5 with 75lbs

Assistance Work-

Complete four rounds for max reps each exercise:

30 sec Med Ball Sit-ups

30 sec Med Ball Mountain Climbers

30 sec Med Ball Russian Twist

30 sec Med Ball Suitcases

*Rest 60 seconds b/n rounds.

Workout Demo: https://youtu.be/5D65TzOqhQ4

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Seated Overhead Press   

2 sets of 5 with a 45lb bar

3 sets of 5 reps with 50lbs

Box 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 5 reps with 95lbs

Assistance Work-

Four rounds of:

15 Leg Extensions (on machine)

15 Leg Curls (on machine)

15 Kneeling Cable Crunches

10 Kettlebell Stiff-legged Deadlifts (KEEP ABS ROCK TIGHT)   

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Complete Ten rounds for fastest effort:

10 Sit-ups

10 Mountain Climbers (R/L = 1rep)

50yd Sprint

*Rest on the walk back to start.

Cool-down-

800m Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Paused Bench 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 60lbs

3 sets of 5 with 65lbs

Landmine Press  

4 sets of 10 reps each arm

Chin-up Grip Lat Pulldowns

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

As many rounds as possible in 14 minutes:

5 Kettlebell Figure 8’s (R/L = 1 rep)

7 Seated KB Press

9 KB Extended Leg Raises

12 Standing Side Crunches (Reps ea side)

Movement Demo: https://youtu.be/u1_uvY4hrpY

Workout D:

Warm-up-

300m Walk

100m Power Skip

Front Squat     

2 sets of 5 with 45lbs

1 set of 4 reps with 65lbs

1 set of 3 reps with 75lbs

1 set of 2 reps with 85lbs

3 sets of 5 reps with 90lbs

Bent Barbell Rows

5 sets of 5 with 65lbs

Assistance Work-

Complete 3-5 rounds of:

10 Pike Walks   

10 Ninja Roll-ups   

10 Box Jumps and Step-down

10 Barbell Roll Out

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 55lbs

1 set of 3 with 65lbs

1 set of 2 with 70lbs

4 sets of 4 with 75lbs

Back Squat

2 sets of 5 with 45lb bar

1 set of 4 with 75lbs

1 set of 3 with 105lbs

1 set of 2 with 125lbs

4 sets of 4 reps with 135lbs

Assistance Work-

Four rounds of:

15 Leg Extensions (on machine)

15 Leg Curls (on machine)

15 Kneeling Cable Crunches

10 Kettlebell Stiff-legged Deadlifts (KEEP ABS ROCK TIGHT)  

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Four rounds for fastest effort:

5-10-15yd Shuttle Sprints

*Rest 60 seconds b/n efforts.

Four rounds for fastest effort:

Hill Sprint

*Rest on the walk back to start.

Eight rounds for fastest effort:
100m Sprint

100m 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 65lbs

1 set of 2 with 75lbs

4 sets of 4 reps with 80lbs

Landmine Press

4 sets of 8 reps each arm

Chin-up Grip Lat Pulldowns

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

21-15-9 calorie efforts on the Rower

*Perfom 15 reps each side KB Standing Side Crunches after each rep round.

Workout D:

Warm-up-

300m Walk

100m Power Skip

Front Squat   

2 sets of 5 with 45lbs

1 set of 4 reps with 65lbs

1 set of 3 reps with 75lbs

1 set of 2 reps with 85lbs

4 sets of 4 reps with 90lbs

Bent Barbell Rows

5 sets of 5 with 60lbs

Assistance Work-

Complete 3-5 rounds of:

10 Pike Walks  

10 Ninja Roll-ups  

10 Box Jumps and Step-down

10 Barbell Roll Out