Jordan Landrum

FRIDAY 9/15

A)Warmup: 5 Minute AMRAP

Walking Inchworms x D/B

High Knees x D/B

Bear Crawls x D/B

V-Ups x 10

 

B)Strength:

Wide Grip Bench Press 5×5

 

3 Sets:

Overhand DB Bench Press x 5

Neutral DB Bench Press x 5

Underhand DB Bench Press x 5

DB Lat Pullover 5×5

Crossbody DB Tricep Extension https://youtu.be/OolOsyzzyZ4 3×5 each

 

C)MetCon: For Time

For time:

50 Calorie Assault Bike

50 Kettlebell Swings 62/44

50 Calorie Assault Bike

 

D)Accessory:

Heavy Banded Rows

3 Sets:

Overhand Rows x 8

Neutral Grip Rows x 8

Underhand Rows x 8

Jordan Landrum

THURSDAY 9/14

A)Warmup: 8 Min EMOM

Walking Lunges x 60 Seconds

Glute Bridge x 60 Seconds

Alternating Lateral Lunges x 60 Seconds

Front/Back Leg Swings x 60 Seconds (30 each)

 

B)Strength:

BB Alternating Reverse Lunges 3×10 each leg

 

3 Sets:

Single Leg Glute Hip Raises x 15 each * Hold Last rep of every set for 20 Seconds

Rest 15 Seconds

Speed Skaters x 20 each side

Rest 15 Seconds

Banded Clams x 20 each side

Rest 15 Seconds

Lunge Jumps x 15 each side

Rest 15 Seconds

 

C)MetCon: 8 Rounds

4 Front Squats 155/115

8 Bar Facing Burpees

 

D)Core:

Banded Core Rotations 3×20 each

Jordan Landrum

TUESDAY 9/12

A)Warmup: 5 Minute AMRAP

Banded Strict Press x 10 each

Banded Pull Aparts x 20

Overhead Band Pull Apart x 20

Burpee Star Jumps x 10

 

B)Strength:

Bamboo Strict Press 5×15

45-60 Seconds Rest

 

2-3 Rounds: Each movement should be done to absolute failure

Max Rep Neutral Grip Strict Press

20 Seconds Rest

Max Rep DB Lateral Raises

20 Seconds Rest

Max Rep Single Arm Front Raises – Right

20 Seconds Rest

Max Rep Single Arm Front Raises – Left

20 Seconds Rest

Max Rep Banded Tricep Pulldowns

20 Seconds Rest

 

C)MetCon: 3 Rounds: 5 Minute AMRAP/ 2 Minute Rest

Suicide Sprints *5 Cones*

Lateral Plank Walks x 10 each side

In & Out Squat Thrusts x 10

Mountain Climbers x 10 each

 

D)Core:

Tabata Bicycles – 12 Rounds

Jordan Landrum

MONDAY 9/11

A)Warmup: 5 Minute AMRAP

Squat hold band abduction x 20

Leg Raises x 20

Supermans x 20

Speed Skaters x 20

 

B)Strength:

Box Squats 8×3

Rest 45 Seconds Between Sets

 

5 Sets:

Heavy Prowler Push x 25m

Camber Bar Good Mornings x 8

 

C)MetCon: 16 Minute AMRAP

9 Kettlebell Swings 53/35

9 Burpees

9 Bear Complex 135/95

9 GHD Situps

*Bear Complex = 1 Power Clean, Front Squat, Push Press, Back Squat, Push Press

 

D)Accessory:

Heavy Band Single Leg Seated Ham Curls 3×10 each

Wall Sit Banded Abductions 3×12 *HEAVY BAND*

Jordan Landrum

A)Warmup: 5 Minute AMRAP

DB Push Press x 15

Inchworms x 15

Shoulder Tap Pushups x 15

TRX Ring Rows x 15

 

B)Strength: 5 Rounds

Push Press x 5

15 Seconds Rest

Plate Car Drivers x 10 each

15 Seconds Rest

Banded Face Pulls x 10

15 Seconds Rest

Lying BB Skull Crushers x 10

15 Seconds Rest

Reverse DB Curls x 10

15 Seconds Rest

 

C)MetCon: For Time

800m Row

20 Bench Press 185/115

40 GHD Situps

600m Row

15 Bench Press

30 GHD Situps

400m Row

10 Bench Press

20 GHD Situps

 

D)Accessory:

Banded KB Curls 3×10

Jordan Landrum

A)Warmup: 6 Minute AMRAP

Lateral Shuffles x D/B

Squat Jacks x 20

Wide Stance Wall Sit x 60 Seconds

 

B)Strength:

Sumo Deadlift 5×5

 

3 Sets:

BB Bulgarian Split Squats x 15 each

3 Way Banded Leg Raises x 10 each side

https://youtu.be/CJfWrCrYZeQ

 

C)MetCon: 5 Rounds – Partner Workout

22 Kettlebell Swings (70/53)

22 Box Jumps (24/20)

400 Meter Run

22 Burpees

22 Wall Balls (20/14)

Jordan Landrum

A)Stretch & Mobility – 10 Minutes

 

B)Conditioning:

Run 2.5 Miles

 

C)Ab Circuit: 3-6 Rounds *Based on time*

Oblique Crunches – Right x 60 Seconds

Crunches x 60 Seconds

Oblique Crunches – Left x 60 Seconds

Fifer Scissors x 60 Seconds

Jordan Landrum

A)Warmup: 5 Minute AMRAP

Inchworms x D/B

Flutter Kicks x 25 each Leg

Jumping Jacks x 50

 

B)Strength:

Speed Bench Press 4×3+3+3 (Close Grip, Reg Grip, Wide Grip)

 

3 Sets:

Overhand BB Rows x15

Rest 30 Seconds

Neutral Grip Swiss Bar Rows x 15

Rest 30 Seconds

Underhand BB Rows x 15

Rest 30 Seconds

Max Rep Dips

Rest 30 Seconds

 

C)MetCon: Every 3 Minutes for 15 Minutes: (5 Sets)

15 Chest to Bar Pullups/ Pull-ups / or Ring Rows x20

15 Box Jump Overs 24/20

10 Sumo Deadlift High Pulls 95/65

 

D)Core:

Kneeling Banded Torso Rotations 3×20 each

Jordan Landrum

A)Warmup: 5 Minute AMRAP

Shoulder Tap Pushups x 10

Bear Crawl x D/B

MB Halos x 10 each

Lateral Walking Plank x 10 each

 

B)Strength:

Close Grip Bench Press 10×3

 

DB Floor Press 3×8

 

DB Tricep Rollouts 5×10

 

Single Arm Rear Delt Raise (bench supported) 3×10 each

 

C)MetCon: “Fight Gone Bad” – 3 Rounds:

1:00 Wall Balls 20/14

1:00 Sumo Deadlift High Pulls

1:00 Box Jumps 20/16

1:00 Push Press 75/55

1:00 Row for Calories

1:00 Rest

 

D)Accessory:

Tricep Pulldowns 3×30

Banded Rows  3×20

Jordan Landrum

A)Warmup: 5 Minute AMRAP

Alternating Front Lunges x 20

Burpees x 5

Alternating Reverse Lunges x 20

Leg Swings x 20 (each side)

 

B)Strength:

Front Squat 3×10 – Rest 30-45 Seconds Between sets

 

Banded Hip Series: 4 Sets

Lying Banded External Rotations x 45 Seconds

15 Seconds Rest

Glute Bridge Banded Abduction x 45 Seconds

15 Seconds Rest

Seated Banded Abductions x 45 Seconds

15 Seconds Rest

Banded Lateral Walks x 45 Seconds

15 Seconds Rest

 

C)MetCon:  5 Sets

Suicide Sprints – Cones @ 10, 20, 30, 40 Yards

200m Farmer’s Carry (53s/35s)

60-90 Seconds Rest between sets

 

D)Core:

Overhead Plate Situps 3 x 20

Pause Russian Twists 3×15 each *Pause at each side*