Friday, January 1, 2021

 Hey Guys and Gals!


Here are the next 4 weeks of workouts. If we get shut down again then I'll post home workouts to do. 

Week 1 Sprinter/Jumpers

Warm up
2 laps running
3 Rounds
10 Air Squats
5 Inchworms
5 (each leg) Side lunges
10 (each side) Russian Twists


Warm up
2 laps running
3 Rounds
10 Banded pull aparts
5 burpees
8 (Each leg) Tea pots
10 Supermans


1.) Speed Back Squat 9x3 @65% Focus of the speed squat is a slower down, fast up tempo


1.) Incline Bench Press 9x3 @60% Slow down fast up tempo


2.) Sumo Stance Goblet Squats 3x12 (as wide as possible while still being able to go below parallel)


2.) Barbell Narrow Grip high pull 4x8 *focus on keeping shoulders down & back pulling delts, and not traps


2b.) Single leg Hip Extensions 3x8-10 (each leg) 


2b.) Kneeling up tall Landmine Chest Press 4x12


3.) Sled pull/push. Push sled 1/4 lap, pull (no straps) 1/4 lap x4


3.) Single Arm DB Bench Press 3x8 (each arm) 


4.) Banded Hip Thrusts 3x15 squeeze at the top 


3b.) Behind the neck strict press 3x15 (same grip as strict press from front) 


4b.) Single leg Box Jumps 3x6 (each leg) 


4.) DB lateral fly 3x8




4b.) DB Front Raise 3x8 




4c.) DB bent over reverse fly 3x8 





Week 2

Warm up
2 laps running
3 Rounds
10 Air Squats
5 Inchworms
5 (each leg) Side lunges
10 (each side) Russian Twists


Warm up
2 laps running
3 Rounds
10 Banded pull aparts
5 burpees
8 (Each leg) Tea pots
10 Supermans


1.) Speed Back Squat 10x2 @70% Focus of the speed squat is a slower down, fast up tempo


1.) Incline Bench Press 9x3 @65% Slow down fast up tempo


2.) Deadlift from pins just below knee 4x8 (heavy) 


2.) Dual DB/KB Bent over Row 3x6-8 with a 2” hold at top


2b.) Prone Hamstring Curls 4x8


2b.) Dips 3x15-20


3.) Good Mornings 3x8


3.) DB Split Snatch 4x5-7 (each side) 


3b.) Lunge to box jump 3x6 (each side) *Start down in a lunge explode up and land on box either both legs or the leg that was back in the lunge 


3b.) Hanging Leg Lifts 4x max effort


4.) 3 Rounds
1:30 wall sit
:30 max air squats
1:00 rest


4.) Banded face Pulls 4x20




4b.) Side Medball Toss 4x8 (each side) 






Warm up
2 laps running
3 Rounds
10 Air Squats
5 Inchworms
5 (each leg) Side lunges
10 (each side) Russian Twists


Warm up
2 laps running
3 Rounds
10 Banded pull aparts
5 burpees
8 (Each leg) Tea pots
10 Supermans

Week 3

1.) Speed Back Squat 9x3 @75% Focus of the speed squat is a slower down, fast up tempo


1.) Incline Bench Press 9x3 @70% Slow down fast up tempo


2.) Kneeling jump to max height med ball toss 3x6


2.) Pendlay Row 4x8-10


2b.) Single leg box jump 3x6 (each leg) 


2b.) 1, 1/4 Goblet Squat 3x8 1,1/4=1 rep


3.) Hex bar Deadlift 4x8 (drop from top) 


3.) Hollow Hold 3x:40-:60 seconds


3b.) GHR or nordic drops 4x6


3b.) Barbell Hip Thrusts 3x8-10 (2 count hold at top) 


4.) Sled pull sprints 4x1/4 of lap 25-45# plate (with strap)


4.) Landmine Row 4x12 (each arm) 


4b.) Laying down leg lifts 4x12 (laying down on the track using the railing for hands to grip


4b.) Depth jump 3x6 jump from short box 12-20” land on floor explode to high box 24-32”









Week 4

Warm up
2 laps running
3 Rounds
10 Air Squats
5 Inchworms
5 (each leg) Side lunges
10 (each side) Russian Twists


Warm up
2 laps running
3 Rounds
10 Banded pull aparts
5 burpees
8 (Each leg) Tea pots
10 Supermans


1.) Back Squat 5x5 @80% 


1.) Incline Bench Press 5x5 @80%


2b.) DB Bent over Row 3x8 (each arm) 


2.)  Football Bar Bench Press 3x6 Change Grip every set 


3.) Pendlay row 3x10-12


2b.) Dual DB snatch 3x8


3b.) Banded tricep Extensions 3x20


3.) Banded Face Pulls 3x20


4.) Clapping pushups 3x max effort


3b.) DB Situps 3x12


4b.) DB Front Raise 3x8 


4.) Seated on floor Barbell shoulder press 3x10-12


5.) DB situp to stand 3x8-10


4b.) Farmer Carries 3x1 lap AHAP only allowed 1 break DB or KB’s


5b.) KB Side bends 3x15 (Each side) 


5.) GHD Hip extensions 3x15




5b.) Sumo DL High pull 3x12











Week 1 Distance 

Warm up
2 laps running
3 Rounds
10 Air Squats
5 Inchworms
5 (each leg) Side lunges
10 (each side) Russian Twists


Warm up
2 laps running
3 Rounds
10 Banded pull aparts
5 burpees
8 (Each leg) Tea pots
10 Supermans


1.) Speed Back Squat 9x3 @65% Focus of the speed squat is a slower down, fast up tempo


1.) Incline Bench Press 9x3 @60% Slow down fast up tempo


2.) Sumo Stance Goblet Squats 3x12 (as wide as possible while still being able to go below parallel)


2.) Barbell Narrow Grip high pull 4x8 *focus on keeping shoulders down & back pulling delts, and not traps


2b.) Single leg Hip Extensions 3x8-10 (each leg) 


2b.) Kneeling up tall Landmine Chest Press 4x12


3.) Sled pull/push. Push sled 1/4 lap, pull (no straps) 1/4 lap x4


3.) Walking lunges 3x10 (Each leg) 


4.) Banded Hip Thrusts 3x15 squeeze at the top 


3b.) Behind the neck strict press 3x15 (same grip as strict press from front) 


4b.) Calf jumps 3x20


4.) DB lateral fly 3x8




4b.) Plate Ground to overhead 3x12




4c.) DB bent over reverse fly 3x8 





Week 2

Warm up
2 laps running
3 Rounds
10 Air Squats
5 Inchworms
5 (each leg) Side lunges
10 (each side) Russian Twists


Warm up
2 laps running
3 Rounds
10 Banded pull aparts
5 burpees
8 (Each leg) Tea pots
10 Supermans


1.) Speed Back Squat 10x2 @70% Focus of the speed squat is a slower down, fast up tempo


1.) Incline Bench Press 9x3 @65% Slow down fast up tempo


2.) Deadlift from pins just below knee 4x15 


2.) Dual DB/KB Bent over Row 3x6-8 with a 2” hold at top


2b.) Prone Hamstring Curls 4x15


2b.) Dips 3x15-20


3.) Good Mornings 3x8


3.) DB Split Snatch 4x5-7 (each side) 


3b.) Lunge to box jump 3x6 (each side) *Start down in a lunge explode up and land on box either both legs or the leg that was back in the lunge 


3b.) Hanging Leg Lifts 4x max effort


4.) 3 Rounds
1:30 wall sit
:30 max air squats
1:00 rest


4.) Banded face Pulls 4x20




4b.) Side Medball Toss 4x8 (each side) 






Warm up
2 laps running
3 Rounds
10 Air Squats
5 Inchworms
5 (each leg) Side lunges
10 (each side) Russian Twists


Warm up
2 laps running
3 Rounds
10 Banded pull aparts
5 burpees
8 (Each leg) Tea pots
10 Supermans

Week 3

1.) Speed Back Squat 9x3 @75% Focus of the speed squat is a slower down, fast up tempo


1.) Incline Bench Press 9x3 @70% Slow down fast up tempo


2.) Kneeling jump to max height med ball toss 3x6


2.) Pendlay Row 4x8-10


2b.) Single leg box jump 3x6 (each leg) 


2b.) 1, 1/4 Goblet Squat 3x8 1,1/4=1 rep


3.) Hex bar Deadlift 4x12 (drop from top) 


3.) Hollow Hold 3x:40-:60 seconds


3b.) GHR or nordic drops 4x6


3b.) Barbell Hip Thrusts 3x8-10 (2 count hold at top) 


4.) Sled pull sprints 4x1/4 of lap 25-45# plate (with strap)


4.) Landmine Row 4x12 (each arm) 


4b.) Laying down leg lifts 4x12 (laying down on the track using the railing for hands to grip


4b.) Box Jump 3x20 (fast) 









Week 4

Warm up
2 laps running
3 Rounds
10 Air Squats
5 Inchworms
5 (each leg) Side lunges
10 (each side) Russian Twists


Warm up
2 laps running
3 Rounds
10 Banded pull aparts
5 burpees
8 (Each leg) Tea pots
10 Supermans


1.) Back Squat 5x5 @80% 


1.) Incline Bench Press 5x5 @80%


2b.) DB Bent over Row 3x8 (each arm) 


2.)  Football Bar Bench Press 3x10 Change Grip every set 


3.) Pendlay row 3x10-12


2b.) Dual DB snatch 3x8


3b.) Banded tricep Extensions 3x20


3.) Banded Face Pulls 3x20


4.) Clapping pushups 3x max effort


3b.) DB Situps 3x12


4b.) DB Front Raise 3x8 


4.) Seated on floor Barbell shoulder press 3x10-12


5.) Walking lunges 3x12 (Each leg) 


4b.) Russian Twists 3x15 (each side) 


5b.) Lying Windmill 3x10 (each side) 


4c.) V-ups 3x15


Week 1 Throwers

Warm up
2 laps running
3 Rounds
10 Air Squats
5 Inchworms
5 (each leg) Side lunges
10 (each side) Russian Twists


Warm up
2 laps running
3 Rounds
10 Banded pull aparts
5 burpees
8 (Each leg) Tea pots
10 Supermans


1.) Speed Back Squat 9x3 @65% Focus of the speed squat is a slower down, fast up tempo


1.) Incline Bench Press 9x3 @60% Slow down fast up tempo


2.) Sumo Stance Goblet Squats 3x12 (as wide as possible while still being able to go below parallel)


2.) Barbell Narrow Grip high pull 4x8 *focus on keeping shoulders down & back pulling delts, and not traps


2b.) Single leg Hip Extensions 3x8-10 (each leg) 


2b.) Kneeling up tall Landmine Chest Press 4x12


3.) Sled pull/push. Push sled 1/4 lap, pull (no straps) 1/4 lap x4


3.) Single Arm DB Bench Press 3x8 (each arm) 


4.) Banded Hip Thrusts 3x15 squeeze at the top 


3b.) Behind the neck strict press 3x15 (same grip as strict press from front) 


4b.) Single leg Box Jumps 3x6 (each leg) 


4.) DB lateral fly 3x8




4b.) DB Front Raise 3x8 




4c.) DB bent over reverse fly 3x8 





Week 2

Warm up
2 laps running
3 Rounds
10 Air Squats
5 Inchworms
5 (each leg) Side lunges
10 (each side) Russian Twists


Warm up
2 laps running
3 Rounds
10 Banded pull aparts
5 burpees
8 (Each leg) Tea pots
10 Supermans


1.) Speed Back Squat 10x2 @70% Focus of the speed squat is a slower down, fast up tempo


1.) Incline Bench Press 9x3 @65% Slow down fast up tempo


2.) Deadlift from pins just below knee 4x8 (heavy) 


2.) Dual DB/KB Bent over Row 3x6-8 with a 2” hold at top


2b.) Prone Hamstring Curls 4x8


2b.) Dips 3x15-20


3.) Good Mornings 3x8


3.) DB Split Snatch 4x5-7 (each side) 


3b.) Lunge to box jump 3x6 (each side) *Start down in a lunge explode up and land on box either both legs or the leg that was back in the lunge 


3b.) Hanging Leg Lifts 4x max effort


4.) 3 Rounds
1:30 wall sit
:30 max air squats
1:00 rest


4.) Banded face Pulls 4x20




4b.) Side Medball Toss 4x8 (each side) 






Warm up
2 laps running
3 Rounds
10 Air Squats
5 Inchworms
5 (each leg) Side lunges
10 (each side) Russian Twists


Warm up
2 laps running
3 Rounds
10 Banded pull aparts
5 burpees
8 (Each leg) Tea pots
10 Supermans

Week 3

1.) Speed Back Squat 9x3 @75% Focus of the speed squat is a slower down, fast up tempo


1.) Incline Bench Press 9x3 @70% Slow down fast up tempo


2.) Kneeling jump to max height med ball toss 3x6


2.) Pendlay Row 4x8-10


2b.) Single leg box jump 3x6 (each leg) 


2b.) 1, 1/4 Goblet Squat 3x8 1,1/4=1 rep


3.) Hex bar Deadlift 4x8 (drop from top) 


3.) Hollow Hold 3x:40-:60 seconds


3b.) GHR or nordic drops 4x6


3b.) Barbell Hip Thrusts 3x8-10 (2 count hold at top) 


4.) Sled pull sprints 4x1/4 of lap 25-45# plate (with strap)


4.) Landmine Row 4x12 (each arm) 


4b.) Laying down leg lifts 4x12 (laying down on the track using the railing for hands to grip


4b.) Depth jump 3x6 jump from short box 12-20” land on floor explode to high box 24-32”









Week 4

Warm up
2 laps running
3 Rounds
10 Air Squats
5 Inchworms
5 (each leg) Side lunges
10 (each side) Russian Twists


Warm up
2 laps running
3 Rounds
10 Banded pull aparts
5 burpees
8 (Each leg) Tea pots
10 Supermans


1.) Back Squat 5x5 @80% 


1.) Incline Bench Press 5x5 @80%


2b.) DB Bent over Row 3x8 (each arm) 


2.)  Football Bar Bench Press 3x6 Change Grip every set 


3.) Pendlay row 3x10-12


2b.) Dual DB snatch 3x8


3b.) Banded tricep Extensions 3x20


3.) Banded Face Pulls 3x20


4.) Clapping pushups 3x max effort


3b.) DB Situps 3x12


4b.) DB Front Raise 3x8 


4.) Seated on floor Barbell shoulder press 3x10-12


5.) Russian Twists 3x12 (Each side) 


4b.) Farmer Carries 3x1 lap AHAP only allowed 1 break DB or KB’s


5b.) KB Windmills 3x8 (Each arm) 


5.) GHD Hip extensions 3x15




5b.) DB Crossbody Snatch 3x8 (each arm) 





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