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 4 with 50lbs

1 set of 3 with 55lbs

1 set of 2 with 60lbs

5 sets of 3 reps with 65lbs

Box 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 100lbs

3 sets of 5 reps with 110lbs

Assistance Work-

Five rounds of:

10 Dumbbell Split Squats (reps each leg)  

10 Barbell Hip Thrusts

30 seconds Supine Toe Reaches

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Complete Eight Rounds of:

100m Sprint

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

3 sets of 5 with 75lbs

Incline Bench Press

2 sets of 5 with 45lb bar

1 set of 3 reps with 55lbs

3 sets of 5 reps with 60lbs

Wide Grip Lat Pull-downs on cable machine

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

For time:

Row 2000m with damper on 5

Workout D:

Warm-up-

300m Walk

100m Power Skip

Strength – 1 ¼ Front Squats

2 sets of 5 with 45lbs

1 set of 4 reps with 55lbs

7 sets of 3 reps with 65lbs

Romain Deadlifts    

2 sets of 5 reps with 45lbs

1 set of 4 reps with 65lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

5 sets of 3 with 90lbs

Assistance Work-

Four rounds of:

30 sec Tall Kneeling Alternating Push Press  

30 sec Seated Dumbbell Curls  

30 sec Russian Twist

30 sec Renegade Rows

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

1 set of 2 with 55lbs

3 sets of 5 reps with 60lbs

Box 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 95lbs

5 sets of 3 reps with 110lbs

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-

Four Hill Sprint Efforts*

*Rest on the walk back to start

Four 400m Runs**

**Walk 200m Between Efforts.

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 75lbs

Incline Bench Press

2 sets of 5 with 45lb bar

3 sets of 5 reps with 55lbs

V-Grip Lat Pulldowns  

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

Ten rounds for time:

5 Push-ups

10 Air Squats

10 Kettlebell Swings

10 Ab-Mat Sit-ups

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 80lbs

1 set of 2 reps with 90lbs

6 sets of 2 reps with 100lbs

Romain Deadlifts   

2 sets of 5 reps with 45lbs

1 set of 3 reps with 65lbs

3 sets of 5 with 85lbs

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

Week of 10/11/20

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

1 set of 2 with 55lbs

5 sets of 3 reps with 60lbs

Box 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 95lbs

3 sets of 5 reps with 105lbs

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-

For 30 minutes complete:

30 seconds Run

30 seconds 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

3 sets of 5 with 70lbs

Incline Bench Press

2 sets of 5 with 45lb bar

3 sets of 5 reps with 50lbs

V-Grip Lat Pulldowns  

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

Complete Two Rounds for time of:

400m Row

10 Dumbbell Spoon Press

10 Kettlebell Romanian Deadlifts

10 Reverse Crunches

250m Row

10 Dumbbell Spoon Press

10 Kettlebell Romanian Deadlifts

10 Reverse Crunches

150m Row

10 Dumbbell Spoon Press

10 Kettlebell Romanian Deadlifts

10 Reverse Crunches

Workout Demo: https://youtu.be/XZoPu4IgKp0

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

3 sets of 5 reps with 95lbs

Romain Deadlifts

2 sets of 5 reps with 45lbs

1 set of 3 reps with 65lbs

3 sets of 5 with 80lbs

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