Workout A:

Warm-up-

500m Row Damper on 5

Strength – Box Squat

2 sets of 5 reps with empty 45lb bar

1 set of 5 reps with 65lbs

1 set of 5 reps with 80lbs

1 set of 5 reps with 95lbs

1 set of 5 reps with 105lbs

1 set of 5 reps with 95lbs

1 set of 5 reps with 85lbs

Bench Press

1 set of 10 reps with 45lbs

1 set of 4 reps 55lbs

1 set of 3 reps with 65lbs

1 set of 3 reps with 75lbs

1 set of 3 reps with 85lbs

1 set of 3 reps with 90lbs

1 set of max reps with 95lbs

Assistance Work –

Four rounds of:

15 Seated Alternating Dumbbell Curls (reps each arm)

12 Single Arm KB Rows (reps each arm)

10 Lateral Step-ups (reps each leg)

Workout B:

Warm-up-

5-7 minutes on Stationary Bike

Strength – Deficit Romanian Deadlift   

4 sets of 5 reps with 65lbs

Met-con-

Complete four rounds of:

45 sec Med Ball Sprawl

15 sec Rest

45 secs Med Ball Thrusters

15 secs Rest

45 secs Anchored Sit-ups

15 sec Rest

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Pin Press  

2 sets of 5 with 45lbs

1 set of 3 with 60lbs

3 sets of 5 reps with 65lbs

Met-con –

Three rounds for time:

400m Treadmill Run

500m Row

15 Calorie Bike

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Barbell Split Squats*

2 sets of 5 reps with 45lbs

1 set of 5 reps with 55lbs

3 sets of 5 reps with 65lbs

*Reps each leg.

Sumo Deadlift High Pull

5 sets of 5 with 65lbs

Assistance Work-

Four rounds of:

12 DB Incline Bench Press

50ft DB Farmer’s Carry

10-15 Roman Chair Knee Raises