Week of 08/15/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Squat (Dynamic Effort)

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 65lbs

12 sets of 2 reps with 75lbs

*Sets to be performed on the minute.

Floor Press (Intensity)  

1 set of 10 reps with 45lbs

1 set of 4 with 65lbs

1 set of 3 with 85lbs

1 set of 2 with 100lbs

1 set of 3 with 110lbs

1 set of 3 with 115lbs

3 sets of 3 with 120lbs

Assistance Work-

Three to Five rounds of:

10 Dumbbell Curl to Press  

10 Triceps Kickbacks (each arm)  

40 seconds Weighted Plank Holds  

Workout B:

Warm-up-

7 minutes on Stationary Bike

Strength – Hang Power Cleans

1 set of 6 reps with 45lbs empty bar

5 sets of 3 reps with 50lbs

Supine Grip Barbell Rows  

5 sets of 10 reps

Met-con-

Three rounds for time:

20 Calories Row

20 Weighted Sit-ups

15 Calories Bike

15 Dip Station Knee Tucks

Workout C:

Warm-up

5 minutes treadmill walk

Strength - Overhead Press (volume)

2 sets of 5 reps with 45lb bar

1 set of 5 reps with 50lbs

2 sets of 5 reps with 55lbs

1 set of 5 reps with 50lbs

1 set of 5 reps with 45lbs

Prone Grip Lat Pull-downs  

5 sets of 15 reps

Met-con -

Five rounds for time:

5 Renegade Manmakers

200m Run on Treadmill

15 Bicycle Crunches (R/L = 1 rep)

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Dual Kettlebell (or Dumbbell) Front Squat 

4 sets of 10 reps with 25’s

Trap/Hex Bar Deadlift  

1 set of 5 reps with 65lbs

1 set of 5 reps with 75lbs

1 set of 5 reps with 85lbs

2 sets of 5 reps with 95lbs

Assistance Work –

Four rounds of:

10 Kettlebell Sumo Deadlift High Pull   

15 Banded Hip Adductions each leg

15 Banded Hip Abductions each leg

10 Devil’s Press