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 4 with 50lbs

1 set of 3 with 55lbs

1 set of 2 with 60lbs

5 sets of 3 with 65lbs

*Pins set at eye level

Back Squat

2 sets of 5 with 45lb bar

1 set of 4 with 55lbs

1 set of 3 with 75lbs

1 set of 2 with 85lbs

3 sets of 7 reps with 95lbs

Assistance Work-

Four rounds of:

10 Snatch Grip Romanian Deadlift, 45lbs    

30 seconds Supine Toe Touches   

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-

For max distance each interval:

3 minutes Row*

3 minutes Stationary Bike

2 minutes Row

2 minutes Stationary Bike

90 seconds Row

90 seconds Stationary Bike

60 seconds Row

60 seconds Stationary Bike

*Row damper on 5

**Limit rest to time it takes to transition between machines.

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 65lbs

1 set of 1+2 with 75lbs

8 sets of 1+2 with 80lbs

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

Overhead Press

3 sets of 10 with 35lb bar

Wide Prone Grip on Lat Pull-down Machine

3-5 sets of 10-15 reps

*Limit rest to 60 sec b/n efforts.

Metcon-

Complete 4-6 rounds of:

Max Rep Push-ups (go until you can’t)

30 seconds Jingle Jangles

*Rest 60 seconds between efforts.

Workout D:

Warm-up-

300m Walk

100m Power Skip

Strength – Front Box Squat

2 sets of 5 with 45lbs

1 set of 4 reps with 55lbs

1 set of 3 reps with 60lbs

4 set of 4 reps with 70lbs

Block Pulls (~12”)

2 sets of 5 reps with 95lbs

1 set of 4 reps with 115lbs

3 sets of 5 reps with 135lbs

Assistance Work-

Four rounds of:

15 Russian Kettlebell Swings, 25lbs 

10 Hanging Knee Raises   

10 Medball Hamstring Curls  

10 Russian Twist (R/L = 1 rep)

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 4 with 50lbs

1 set of 3 with 55lbs

3 sets of 5 with 60lbs

*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 115lbs

5 sets of 3 reps with 125lbs

Assistance Work-

Complete Four rounds of:

6 Barbell Walking Lunges steps leading each leg

12 Single Leg KB Deadlift reps each leg  

30 seconds Bicycle Crunches   

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

For time:

1000m Row

30 Dumbbell Thrusters

15 Jumping Pull-ups

1000m Row

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 65lbs

1 set of 1+2 with 75lbs

5 sets of 1+2 with 80lbs

*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-

Five rounds for time:

7 Burpees

14 Dip Station Knee Raises

300m Run on Treadmill

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 60lbs

1 set of 3 reps with 70lbs

1 set of 2 reps with 80lbs

7 sets of 2 reps with 90lbs

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 95lbs

3 sets of 5 with 105lbs

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 4 with 50lbs

1 set of 3 with 55lbs

5 sets of 3 with 60lbs

*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

3 sets of 5 reps with 120lbs

Assistance Work-

Complete Four rounds of:

6 Barbell Walking Lunges steps leading each leg   

12 Single Leg KB Deadlift reps each leg

30 seconds Bicycle Crunches  

Workout B:

Warm-up-

Brisk Walk 400m

15 Push-ups

Met-con-

Complete:

800m Row

30 sec Sit-ups

30 sec Conditioning Ropes

30 sec Flutter Kicks

600m Row

30 sec Sit-ups

30 sec Conditioning Ropes

30 sec Flutter Kicks

400m Row

30 sec Sit-ups

30 sec Conditioning Ropes

30 sec Flutter Kicks

200m Row

30 sec Sit-ups

30 sec Conditioning Ropes

30 sec Flutter Kicks

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

8 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-

Five rounds for time:

15 Racked Bar Push-ups

15 Hipptiy Hops (R/L = 1rep)

15 Dip Station Knee Raises

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 reps with 85lbs

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 95lbs

5 sets of 3 with 105lbs

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