Week of 11/28/21

Workout A:

Warm-up-

500m Row Damper on 5

Strength – Box Squat (Dynamic Effort)

2 sets of 5 reps with empty 45lb bar

1 set of 4 reps with 65lbs

1 set 0f 3 reps with 75lbs

1 set of 2 reps with 85lbs

12 sets of 2 reps with 95lbs

*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 3 with 95lbs

1 set of 3 with 105lbs

1 set of 3 with 115lbs

1 set of 3 with 120lbs

Assistance Work-

Three to Five rounds of:

10 Dumbbell Curl to Press   

10 Triceps Kickbacks (each arm)  

20 Cable Flys  

Workout B:

Warm-up-

7 minutes on Stationary Bike

Strength – Sumo Stance Romanian Deadlift  

2 sets of 5 reps with 45lbs

1 set of 5 reps with 65lbs

1 set of 5 reps with 75lbs

3 sets of 5 reps with 90lbs

Hamstring Curls (machine)

4 sets of 14 reps

Met-con-

As Many Rounds & Reps as Possible in 12 minutes:

14 Kettlebell Swings

7 DB Push-ups

7 Ring Rows

14 Supine Alternating Toe Touches (R/L = 1 rep)

Workout C:

Warm-up

5 minutes treadmill walk

Strength – Incline Bench Press

1 set of 10 reps with 45lbs

1 set of 3 reps with 55lbs

4 sets of 4 reps with 65lbs

Single Arm Dumbbell Rows  

4 sets 10 reps (each arm)

Met-con -

Three rounds for time:

15 Calorie Bike

15 Row

400m Treadmill Run

Workout D:

Warm-up

5 minutes walk on INCLINE treadmill

Strength – Overhead Split Squat    

4 sets of 5 with 45lbs (reps each leg)

Deadlift

1 set of 5 reps with 65lbs

1 set of 4 reps with 85lbs

1 set of 3 with 100lbs

3 sets of 6 reps with 110lbs

Assistance Work –

Four rounds of:

10 Goblet Squats  

10 Standing Side Crunches (reps each side)    

5 Landmine Twist (R/L = 1 rep)