|
WARM UP
STRETCH AGILITY LADDER SPRINT ICKY LATERAL HI KNEES SKIERS 2 IN 2 OUT 1 MIN ON- 30 SEC REST STRENGTH WORK STRICT PRESS 4 X 8 SQUAT CLEANS or POWER CLEAN THEN FRONT SQUAT 3 X 5 BARBELL RDL'S 3 X 6 CONDITIONING 25 KBELL SWINGS 35/45# 50 DU'S OR 100 SINGLES 4 ROUNDS FOR TIME
0 Comments
WARM UP
STRETCH JACKS KNEE TUCKS AIR SQUATS SWING KICKS PLANK 30 SEC EACH CIRCUIT 1 LATERAL LINE TOUCHES MOUNTAIN CLIMBERS PLYO JUMPS WALKOUT PUSH UPS LATERAL HI KNEES CIRCUIT 2 DUMBBELL SNATCHES DUMBBELL SPLIT STANCE PRESSES DUMBBELL PLANK AND PULL DUMBBELL GET UP SIT UPS DUMBBELL SIT UP PRESSES CIRCUIT 3 FORWARD AND REVERSE BEAR CRAWLS FORWARD AND REVERSE BROAD JUMPS FORWARD AND REVERSE LUNGES HI HIPS TEMPO FLUTTER KICKS 40/20 X 2 1 MIN REST WARM UP
DYNAMIC STRETCHES JACKS AIR SQUATS SWING KICKS TOE TOUCHES PLANK 30 SEC EA STRENGTH WORK BARBELL RDL'S 5 X 5 BARBELL BENT ROWS 4 X 8 BARBELL STRICT HI PULLS - CLEAN GRIP 4 X 8 CONDITIONING 25 JUMPROPE SINGLES 20 SIT UPS 15 BALL SLAMS 10 BALL TOE TAPS 5 PUSH UPS 5 MIN ON - 1 MIN REST 2 ROUNDS WARM UP
PVC SHUTTLE RUNS 30/30 X 3 CORE SUPERMAN PLANK HOLLOW HOLD PLANK JACKS 90 DEGREE CRUNCH - NO BALL FLOOR WIPERS 40/20 X 2 TEAM WORKOUT 3 ROUNDS FOR TIME OF 600M ROW 50 KBELL THRUSTERS @ 20LBS 50 BOX STEP UPS 50 KBELL SWINGS 25/35# 50 RING ROWS 20 MIN TIME CAP WARM UP
STRETCH JUMPING JACKS TOE TOUCHES SWING KICKS KNEE TUCKS DRAGON WALKS 30 SEC EACH CIRCUIT 1 RUNNING IN PLACE JUMP SWITCH LUNGES SCISSOR KICKS PRISONER SQUATS HOLLOW HOLD CIRCUIT 2 - SLAM BALL SLAM BALL SLAMS TOE TAPS LATERAL SWINGS PLANK TAPS HOLLOW TOSSES CIRCUIT 3 JACK PRESSES W/BUMPER STATIC SQUAT HEEL KICKS SHOULDER TAPS PARACHUTERS 40/20 X 2 1 MIN REST BETWEEN WARM UP
STRETCH PLYO JUMPS JACKS HOLLOW HOLD 30/30 X 2 CIRCUIT 1 ALTERNATING WIDE GRIP / NARROW GRIP PUSH UPS WALKING LUNGES BUMPER PLATE G2OH SKATER JUMPS BUMPER PLATE TRUCK DRIVERS CIRCUIT 2 PLANK TO KNEE TOUCH JUMP ROPE SINGLE ARM ALT. KBELL SWINGS GOBLET SQUATS KBELL HALO'S CIRCUIT 3 MED BALL JACKNIVES LATERAL MOVING PLANKS 2 LEFT - 2 RIGHT MED BALL HOLLOW ROCKS MOUNTAIN CLIMBERS T- PLANK 40/20 X 2 1 MIN REST BETWEEN ROUNDS WARM UP
DYNAMIC STRETCHES SHUTTLE RUN MOUNTAIN CLIMBERS PLANK 30/30 X 2 STRENGTH WORK LANDMINE SINGLE ARM PRESS 4 X 8 EACH SIDE LANDMINE SQUATS- NO PRESS 3 X 12 ROTATING LANDMINES 4 X 8 CONDITIONING 8 DEADLIFTS 95/135# 8 T2B OR JACKNIVE SIT UPS 8 LATERAL BAR BURPEES 4 MIN ON - 1 MIN REST 2 ROUNDS WARM UP
DYNAMIC STRETCHES SHUTTLE RUNS BEAR CRAWLS PLANK 30/30 X 1 UPPERBODY WALK OUT PUSH UPS STANDING TRUCK DRIVERS W/ BUMPER PLATE DUMBELL HAMMER CURLS STANDING DUMBELL FLYS DUMBELL RENEGADE ROWS 40/20 X 2 1 MIN REST BETWEEN ROUNDS LOWERBODY SQUAT JUMPS UP /DOWN'S ON BUMPER PLATE ( FAST FEET) LATERAL HI -KNEES ( IN SQUARE , RED LINE TO RED LINE ) SKATER LUNGES BELLY SPRINTS 40/20 X 2 1 MIN REST BETWEEN ROUNDS CORE SUPERMAN PLANK ( LIFT ONE ARM AT A TIME WITH 2 COUNT) DOUBLE LEG RAISES OVER A CONE ( SITTING DOWN, LEANING BACK, HANDS BEHIND YOU ON FLOOR) MOVING PLANKS ( 2 STEPS LEFT- 2 STEPS RIGHT) WEIGHTED HOLLOW ROCKS W/MED BALL PARACHUTERS 40/20 X 2 1 MIN REST BETWEEN ROUNDS WARM UP
DYNAMIC STRETCHES 10 AIR SQUATS 10 SWING KICKS 10 INCH WORMS 10 PUSH UPS KBELL SUMO HI PULLS CHOOSE A WEIGHT THAT'S CHALLENGING BUT STILL ALLOWS FULL R.O.M 4 X 8 KBELL WEIGHTED ALT. LUNGES 4 X 6 EA/ LEG KBELL RUSSIAN TWIST 3 X 12 CONDITIONING 2 BURPEES 1 WALL TO WALL RUN 5 BALL SLAMS EMOM - 10 MIN 2 MIN REST THEN PARTNER ROW TEAMS OF 2 - 3 IF NEEDED 100 CAL ROW FOR TIME WARM UP
PVC MOBILITY JACKS RUNNING IN PLACE KNEE TUCKS MOUNTAIN CLIMBERS DRAGON WALKS 30 SEC EACH STRENGTH WORK BACK SQUATS 5 X 5 55-75% BARBELL RDL'S 3 X 8 DUMBBELL FLYS 3 X 10 CONDITIONING CIRCUIT-STATIONS PULL UPS OR RING ROWS AGILITY LADDER SPRINTS ALTERNATING KBELL SWINGS PLANK TO ALT. KNEE TOUCH WEIGHTED JACKNIVES 40/20 X 3 WARM UP
DYNAMIC STRETCHES JUMPING JACKS KNEE TUCKS SWING KICKS DRAGON WALKS PLANK 30 SEC EACH CIRCUIT 1 LATERAL LINE TOUCHES Hi HIPS PLANK JACKS BROAD JUMPS BELLY SPRINTS CIRCUIT 2 INCH WORMS JUMP SWITCH LUNGES 90 DEGREE CRUNCH - NO BALL PLANK TO KNEE TOUCHES HI KNEES IN PLACE CIRCUIT 3 PRISONER SQUATS LATERAL MOVING PLANKS MOUNTAIN CLIMBERS FLUTTER KICKS SCISSOR KICKS 40/20 X 2 1 MIN REST BETWEEN ROUNDS WARM UP
PVC MOBILITY AIR SQUATS JACKS KNEE TUCKS MOUNTAIN CLIMBERS PLANK 30 SEC EACH STRENGTH WORK DEAD LIFTS 5 X 5 DUMBBELL BENT ROWS 4 X 8 CONDITIONING TEAM WORKOUT STARTS WITH A 80 CALORIE ROW ( ONLY DONE ONCE) WITH REMAINING TIME , AS A TEAM , DIVIDE THE REPS AND DO AS MANY ROUNDS OF: 40 WALL BALLS 14/20# ( INDIVIDUALS MAY SCALE AS NEEDED) 40 SIT UPS 40 BOX STEP OVERS 40 DUMBBELL SNATCHES 25/35# ( INDIVIDUALS MAY SCALE IF NEEDED) 20 MIN AMRAP WARM UP
STRETCH JACKS KNEE TUCKS HEEL KICKS SWING KICKS PLANK 30 SEC EACH CIRCUIT 1 - MED BALL BALL UP CHOPS JACK SQUATS STATIC KNEE LIFTS TOE TAPS LATERAL TWIST CIRCUIT 2 - KBELL HALOS FIGURE 8'S SINGLE ARM SQUATS LATERAL SWINGS HOLLOW HOLD CIRCUIT 3 - BODY WEIGHT LATERAL HI KNEES LATERAL MOVING PLANKS PUSH UP TO MARCHING PLANK TEMPO FLUTTER KICKS HI HIPS 40 / 20 X 2 EACH WARM UP
JACKS AIR SQUATS TOE TOUCHES SWING KICKS KNEE TUCKS 30 SEC EACH STRENGTH WORK DUMBBELL CURLS 3 X 12 DUMBBELL KICKBACKS 3 X 12 GET UP SIT UPS 3 X 6 EACH ARM CONDITIONING 25 JUMP ROPE SINGLES 20 KBELL SWINGS 15 G2OH W/ BUMPER PLATE 10 ALT LUNGES 5 PUSH UPS 3 MIN ON - 1 MIN REST 3 ROUNDS PVC MOBILITY
BELLY SPRINTS MOUNTAIN CLIMBERS HOLLOW HOLDS 30/30 X 2 STRENGTH WORK BACK SQUATS 4 X 8 60--75% DUMBBELL ARNOLD PRESSES 4 X 8 CORE WEIGHTED T- PLANK PLANK AND PULLS WEIGHTED SCISSOR KICKS 40/20 X 2 CONDITIONING 10 POWER CLEANS 75/115# 10 BOX STEP UPS 10 PULL UPS OR RING ROWS 1 RUN WALL TO WALL 12 MIN AMRAP |
Phase 2 FitnessThe Evolution of Fitness Archives
July 2022
Categories |
RSS Feed