Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Pin Overhead Press*  

2 sets of 5 with a 45lb bar

1 set of 5 with 50lbs

3 set of 5 with 55lbs

*Pins set at eye level

Box Squat       

2 sets of 5 with 45lb bar

1 set of 4 with 75lbs

1 set of 3 with 95lbs

1 set of 2 with 110lbs

5 sets of 3 reps with 120lbs

Assistance Work-

Complete Four rounds of:

6 Barbell Walking Lunges steps leading each leg  

12 Single Leg KB Deadlift

30 seconds Bicycle Crunches

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

3-5X Walk Stadium Steps Up and Down

1600m Brisk Walk

Workout C:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – 1 Pause Bench Press* + 2 Speed Bench Press

2 sets of 5 with a 45lb bar

1 set of 1+2 with 55lbs

1 set of 1+2 with 60lbs

1 set of 1+2 with 70lbs

5 sets of 1+2 with 75lbs

*Pause at the bottom of first rep for a 1 count.

Paul Dick’s Press

3 sets of 10 with 35lb bar

Narrow, Chins-Grip Lat Pull-downs on cable machine

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

15-12-9-6-3 rep rounds of

Ring Rows

Inch Worm Push-ups

V-ups

Workout D:

Warm-up-

300m Walk

100m Power Skip

Strength – 1 ¼ 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

7 sets of 2 with 80lbs

Romainian 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 90lbs

3 sets of 5 with 100lbs

Assistance Work-

Five rounds of:

5 Box Jumps (step down each rep)

10 Alternating Dumbbell Curls (reps each arm)

10 Dumbbell Rear Delt Raise

15 Side Crunches reps each side

Workout A:

Warm-up-

25 Jumping Jacks

Jog a moderate distance

Strength – Pin Overhead Press*

2 sets of 5 with a 45lb bar

1 set of 5 with 50lbs

5 set of 3 with 55lbs

*Pins set at eye level

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 105lbs

3 sets of 5 reps with 115lbs

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-

Five rounds for fastest effort:

200m Run

Hill Sprint

*Rest 2 minutes between efforts.

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 55lbs

1 set of 3 with 65lbs

1 set of 2 with 75lbs

4 sets of 4 with 80lbs

Incline Bench Press

2 sets of 5 with 45lb bar

1 set of 3 reps with 55lbs

1 set of 8-12 reps with 60lbs*

1 set of 8-12 reps with 55lbs*

1 set of 8-12 reps with 50lbs*

*Limit rest to 90 seconds between sets

Wide Grip Lat Pull-downs on cable machine   

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

Five rounds for time:

5 Hanging Knee Raises

10 Box Jumps

300m Row

Workout D:

Warm-up-

300m Walk

100m Power Skip

Strength – 1 ¼ Front Squat   

2 sets of 5 with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 65lbs

7 sets of 2 reps with 75lbs

Romanian 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 5 with 95lbs

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 4 with 50lbs

1 set of 3 with 55lbs

1 set of 2 with 60lbs

3 sets of 5 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 105lbs

5 sets of 3 reps with 115lbs

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-

For 30 minutes complete:

30 seconds sprint

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 65lbs

1 set of 2 with 75lbs

5 sets of 3 with 80lbs

Incline Bench Press

2 sets of 5 with 45lb bar

1 set of 3 reps with 55lbs

1 set of 8-12 reps with 60lbs*

1 set of 8-12 reps with 55lbs*

1 set of 8-12 reps with 50lbs*

*Limit rest to 90 seconds between sets

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 12 minutes complete:

20 seconds row Sprint pace

20 seconds row Easy pace

*Damper set at 7 or lower

Workout D:

Warm-up-

300m Walk

100m Power Skip

Strength – 1 ¼ Front Squat  

2 sets of 5 with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 65lbs

7 sets of 3 reps with 70lbs

Romanian 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

3 sets of 5 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