-Jason Jones-

SETH ROLLINS WORKOUT

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Workout Schedule:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Bench Press Clean, Advanced Snatch, Back Squat, Military Press, Rest
& Beginner Metcon & WOD Metcon Metcon & Metcon &
WOD Beginner Beginner Beginner WOD
WOD WOD
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● MONDAY: - Beginner WOD:

● 15 min EMOM: 1. 10-1 Ladder : Kettlebell Swing, Thruster
2. 8 min AMRAP Burpees
+ Inclined Pushup 3. 3 Rounds of 10: Air Squat, Situp, Pushup,
+ Straight Bar Dips Australian Row, Burpee
+ Skullcrusher 4. 3 Rounds: 12 Front Squat, 10 Pull Up, 8 Push
Press
● Bench Press: 6 x failure 5. Running Sandwich: 40 Air Squat, 30 Sit Up, 20
● TUESDAY: Burpees, 10 Pull Up
6. 5 Rounds: 15 Lunge(each), 60 skips
● 15 min EMOM:
7. 5 Rounds: 10 Push Up, 10 Pull Up
+ Biceps Curl 8. 8 min AMRAP: 8 Burpee Box Jump, 16
+ Lateral Raise Kettlebell Swing
9. 21-15-9: Deadlift, Burpee
+ Trap Shrug
10. 3 Rounds: 10 Burpee, 15 Sit Up, 20 Air Squat
● Clean: 6 x failure 11. Tabata(20s on,10s rest) 8 min: alternating
● Metcon: Push up & Lunge
+ 5 min Jump Rope, 2 min Rest 12. 10 min AMRAP: Kettlebell Swing, Box Jump,
Triceps Dip
+ 3 min Jump Rope, 1 min Rest 13. 3 min on (each exercise), 1 min off: Jumping
+ 1 min Jump Rope Rope, Sit up, Headbanger, Thruster
14. 10-1 Ladder: Headbanger, Face Pull
15. 5 x 5: Push up, Burpee
16. For time:
+ 10 Squats
+ 20 Sit up
+ 20 Squat
+ 20 Push up
+ 30 Squats
+ 20 Sit Ups
+ 40 Squats
+ 20 Push Up
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● WEDNESDAY: 17. 15 min EMOM:

● Advanced WOD + 5 Burpee

● THURSDAY: + 10 Jumping Lunge

+ 5 Air Squat
● 15 min EMOM:
18. 18 min AMRAP: 9 x Russian Twist, Lunge,
+ Box Jump
Squat,Sit up, Mountain Climber, Pull Up
+ Hollow Hold
19. 30 min AMRAP:
+ Pull Up
+ 5 Burpees
● High Rack Snatch: 6 x failure
+ 10 Lateral Raise
● Metcon:
+ 15 Box Jump
+ 7 Commando Chin Up
+ 20 Front Squat
● 21 Burpees
+ 25 Sit up
● FRIDAY:
20. 5 Rounds: 10 x Goblet Squat, Box Jump, 20 x
● 15 min EMOM:
Ketllbell Swing, Box Jump
+ L-Sit Hold
21. Alternating 5-1 min Jump Rope & 10-25 Burpee
+ Push Up
22. 3 Rounds: 10 Front Lever, 2 min Jump Rope, 10
+ Handstand Hold
Kettlebell Taters, 2 min Jump Rope
●Front Squat: 6 x failure
23. 4 Rounds: 2 min Jump Rope, 15 Hanging Leg
●Metcon: 9-7-5
Raise
+ Full Squat Snatch
24. 3 Rounds:
+ Headbanger
+ 5 Burpee
● SATURDAY: + 10 Deadlift
● 15 min EMOM: + 15 Dragonfly
+ Rear Delt Fly 25. 21-15-9: Pull Up, Squat, Sit Up
+ Headbanger 26. 10 min EMOM: 3 x Deadlift, Clean, Front Squat,
+ Hanging Leg Raise Box Jump
●Military Press: 6 x failure 27. 10 min AMRAP: 10 x Burpee, Squats, Push Press
●Metcon: Filthy 50 28. 4 Rounds:
+ Box Jump + 6 Step Ups
+ Pull Ups + 10 Push up
+ Kettlebell Swing + 14 Kettlebell Swing
+ Walking Lunge + 18 Goblet Squat
+ Push Press 29. Alternating 2 min Jump Rope with 20: Air
+ Back Extension Squat, Push Up, Sit Up
+ Burpees 30. Alternating 4 min Jump Rope with 10: Push Up,
+ Double Unders Dragonfly
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- Advanced WOD from HELL:

1. WOD: 4. WOD: Filthy 50
+ 15 Barbell Clean + Deadlift
+ 30 Hanging Leg Raise + Kettlebell Swing
+ 30 Box Jump + Push Up
+ 15 Muscle Up + Band Upright Row
+ 30 Push Press + Pull Up
+ 30 Double Under + Kettlebell Taters
+ 15 Thruster + Box Jump
+ 30 Pull Up + Front Lever
+ 30 Burpee + Hanging Leg Raise
+ 300 Steps Overhead Farmer Walk + Double Unders
2. WOD: 3 Rounds of 5. WOD: 3 Rounds of
+ 7 Deadlift - A + 30 Push Ups - A
+ 7 Headbanger - A + 21 Overhead Squat - A
+ 21 Hanging Leg Raise - B + 30 Hanging Leg Raise - B
+ 21 Kettlebell Taters - B + 21 Band Front Raise -B
+ 100 Steps Farmer Walk - B 6. WOD: 20 min AMRAP
+ 28 Burpee Box Jump - B + 20 Thruster
+ 100 Steps Farmer Walk - B + 20 Pull Up
+ 3 Front Lever - B + 20 Burpee
3. WOD: 7. WOD:
+ 20 Squat Snatches + 10 OHS
+ 50 Double Unders + 10 Box Jump
+ 30 Thruster + 10 Thruster
+ 50 Double Unders + 10 Clean
+ 40 Hanging Leg Raise + 10 Hanging Leg Raise
+ 40 Step Ups + 10 Burpee
+ 50 Double Unders - Repeat in reverse, beginning with
+ 30 Snatch Hanging Leg Raise
+ 50 Double Unders
+ 20 Headbanger
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