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WARM UP
PVC MOBILITY AIR SQUATS SWING KICKS TOE TOUCHES DRAGON WALKS PLANK 30 SEC EACH - 1 ROUND STRENGTH BACK SQUATS 5 X 5 BARBELL RDL'S 5 X 5 AGILITY LADDER SPRINT ICKY SCISSOR JUMP 1 MIN ON - 30 SEC REST EACH - 1 ROUND METCON 60 DU'S OR 120 SINGLES 21 PUSH PRESSES 75/115# 50 DU'S OR 100 SINGLES 15 PUSH PRESSES 40 DU'S OR 80 SINGLES 9 PUSH PRESSES FINISH WITH 50 SIT UPS FOR TIME 10 MIN TIME CAP
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WARM UP
STRETCH SHUTTLE RUN BROAD JUMP SQUAT THRUST 30/30 X 2 UPPERBODY RING PUSH UPS BENT OVER ROWS SPLIT STANCE STATIC HOLDS LATERAL SHOULDER SWINGS SINGLE ARM CLEAN AND PRESS LOWERBODY WALL TO WALL SPRINT GOBLET SQUAT W/ PAUSE SINGLE ARM RACK STEP UPS ALT. LUNGES SIDE STEP SQUATS CORE HOLLOW HOLD RUSSIAN TWIST GET UP SIT UPS SPLIT STANCE SIDE TWIST JACKNIVES WARM UP
DYNAMIC STRETCHES JUMP ROPE ALT. LUNGES PLANK 30/30 X 2 STRENGTH STRICT PRESS OFF RACK 5 X 5 50-70% BARBELL STRICT HI PULLS FROM THE HANG POSITION 4 X 8 CHOOSE WEIGHT THAT YOU CAN LIFT WITHOUT "SWINGING" CONDITIONING INTERVALS FARMERS CARRY BALL SLAMS WALL TO WALL RUN 30/30 X 3 METCON 10 WALL BALLS 10 CLEANS 65/95 10 BURPEES 4 MIN ON- 1 MIN REST 2 ROUNDS WARM UP
PVC MOBILITY WALKING KBELL SWINGS - 30/30 X 3 STRENGTH BACK SQUATS 5 X 5 55-75% BARBELL SUPINATED GRIP BENT ROWS 4 X 8 DUMBELL STANDING FLYS 4X 8 CONDITIONING 7 DEADLIFTS 95/135# 14 SIT UPS 21 KBELL SWINGS 35/45# 12 MIN AMRAP WARM UP
DYNAMIC STRETCHES SWING KICKS TOE TOUCHES KNEE TUCKS INCH WORMS DRAGON WALKS 30 SEC EACH - 1 ROUND UPPERBODY PUSH UPS ALTERNATING DUMBELL CURLS REVERSE KBELL PRESSES OH TRICEP DUMBELL EXTENSIONS STANDING LATERAL FLYS LOWERBODY GOBLET SQUATS PLYO JUMPS SQUAT THRUST TO BROAD JUMP JUMP ROPE LATERAL LINE TOUCHES CORE MED BALL MOUNTAIN CLIMBERS MED BALL HOLLOW ROCKS MED BALL RUSSIAN HALF TWIST MED BALL HOLLOW HOLDS MED BALL 90 DEGREE CRUNCH 40/20 X 2 EACH 1 MIN REST BETWEEN WARM UP
STRETCH SHUTTLE RUNS BEAR CRAWLS PLANK 30/30 X 2 AGILITY LADDER: SPRINTS SKATER JUMPS LATERAL HI KNEES DOUBLE HOP TO SQUAT SINGLE LEG 1 MIN ON - 30 SEC REST ONE TIME THROUGH STRENGTH WORK SNATCHES 5 X 5 METCON METCON 3 PULL UPS 3 PUSH PRESSES 75/115# 3 T2B OR JACKNIVE SIT UPS 3 DUMBELL CARRY BOX STEP OVERS 25/35# 3 MIN ON - 1 MIN REST 3 ROUNDS WARM UP
PVC MOBILITY SWING KICKS TOE TOUCHES INCH WORMS DRAGON WALKS AIR SQUATS 30 SEC EACH X 1 METCON 1 10 KBELL SWINGS 5 AIR SQUATS EMOM- 5 MIN EMPTY BAR WARM UP 3POS- STRETCH 5 RDL'S 5 DEADLIFTS 5 HANG CLEANS 5 FRONT SQUATS STRENGTH WORK BAR COMPLEX 2 DEADLIFTS 1 HANG CLEAN 1 FRONT SQUAT START LIGHT 15 MINUTES TO WORK UP TO BEST HEAVY SET METCON 2 5 KBELL OH SQUATS LEFT HAND 3 BURPEES 5 OH SQUATS RIGHT HAND 3 BURPEES 25 DU' S OR 50 SINGLES 4 MIN ON - 1 MIN REST 2 ROUNDS KBELL WEIGHT 25/35# WARM UP
DYNAMIC STRETCHES SHUTTLE RUN BEAR CRAWL 30/30 X 2 SINGLE DUMBELL TRICEP OVERHEAD EXTENSIONS 4 X 8 BROAD JUMPS HOLDING MED BALL 3 X 10 RENEGADE ROWS ( 1 PUSH UP + 1 PULL EACH ARM =1 ) 3 X 8 METCON 8 WALL BALLS 10 DEADLIFTS 95/ 135 12 WEIGHTED SIT UPS 14/ 20# 6 MIN ON - 1 MIN REST 2 ROUNDS WARM UP
STRETCH JUMPING JACKS TOE TOUCHES SWING KICKS DRAGON WALKS MOUNTAIN CLIMBERS 30 SEC EACH "GOBBLER GAUNTLET" 2OOM RUN- 1 PERSON FROM EACH TEAM 50 TIRE FLIPS 50 DOMINO BURPEES 50 SYNC AIR SQUATS 100 SIT UPS 100 SLAM BALL OTS @25# 100 BARBELL THRUSTERS @ 45# 50 BALL RETRIEVE RELAY RUNS 50 SANDBAG OVER THE BOX TOSSES 50 DOMINO BURPEES 100 HANG POWER CLEANS @45# 100 WALL BALLS 100 DEADLIFTS @ 65# 200 CAL ROW FOR TIME FASTEST TEAM WINS WARM UP
DYNAMIC STRETCHES JUMPING JACKS - 30 SEC TOE TOUCHES - 30 SEC AIR SQUATS - 30 SEC PLANK - 30 SEC REST 30 SEC 2 ROUNDS UPPERBODY RING PUSH UPS DUMBELL HAMMER CURLS STANDING DUMBELL FLYS BOX DIPS DUMBELL CLEAN & PRESS 40/20 X 2 1 MIN REST LOWERBODY SWITCH JUMP LUNGE JUMP ROPE SIDE KICKS OVER BOX PLANK JACKS AGILITY LADDER - 2IN / 2 OUT 40/20 X 2 1 MIN REST CORE WALKING KBELL SWINGS KBELL T- PLANKS WEIGHTED FLUTTER KICKS INCH WORMS WEIGHTED SCISSORS 40/20 X 2 1 MIN REST Warmup
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WARM UP
PVC MOBILITY SHUTTLE RUN PUSH UPS PLANK 30/30 X 3 STRENGTH DUMBELL FRONT RAISES TO LATERAL RAISES 4 X 6 KBELL FRONT RACK BOX SQUATS 4 X 6 CORE HOLLOW HOLDS MARCHING PLANKS JACKNIVES 40/20 X 2 PARTNER WORKOUT 30 POWER CLEANS 65/95 4OOM RUN - 200 EA. RELAY STYLE 30 SEATED ROPE CLIMBS 400M RUN 30 BURPEES 400M RUN 20 MINUTE AMRAP 1 BAR PER TEAM - MUST AGREE ON SAME WEIGHT IF RAINING REPLACE RUNNING WITH ROWING WARM UP
PVC MOBILITY AIR SQUATS BELLY SPRINTS BEAR CRAWLS 30/30 X 2 SNATCH GRIP RDL'S 5 X 5 USE LIGHT WEIGHT TO REVISIT FORM SNATCH GRIP HI PULLS FROM THE HANG POSITION 5 X 5 SNATCHES 5 X 5 LIGHT WEIGHT TO REVISIT TECHNIQUE 25 DU'S OR 50 SINGLES 5 PULL UPS / RING ROWS 5 HR PUSH UPS 2 RUNS WALL TO WALL 3 MIN ON - 1 MIN REST 3 ROUNDS WARM UP
PVC MOBILITY SHUTTLE RUN KBELL G2OH GOBLET SQUATS PLANK 30/30 X 2 AMRAP # 1 12 THRUSTERS 65/95# 8 PLANK JACKS 5 MIN AMRAP - 2 MIN REST - USE THIS TIME TO ADD WEIGHT TO YOUR BAR AMRAP #2 12 DEADLIFTS 95/135# 8 BURPEES 5 MIN AMRAP - 2 MIN REST AMRAP #3 12 BOX STEP UPS 8 WEIGHTED JACKNIVES W/ BUMPER 5 MIN AMRAP - 2 MIN REST AMRAP # 4 2 MOUNTAIN CLIMBERS 8 PISTOLS OR ASSISTED PISTOLS W/ BOX 5 MIN AMRAP - FINISHED WARM UP
DYNAMIC STRETCHES KNEE TUCKS SWING KICKS AIR SQUATS TOE TOUCHES PLANK 30 SEC EACH CIRCUIT 1- BODY WEIGHT HI KNEES RUNNING IN PLACE PLYO JUMPS LATERAL LINE TOUCHES MOUNTAIN CLIMBERS HOLLOW ROCKS 40/20 X 2 1 MIN REST BETWEEN CIRCUIT 2 - SLAM BALL TOE TOUCHES BALL SLAMS G2OH STATIC HOLD SQUAT- ARMS STRAIGHT OUT RUSSIAN TWIST 40/20 X 2 CIRCUIT 3 - SINGLE DUMBELL ALT. BENT ROWS GOBLET SQUATS SINGLE ARM STANDING FLYS- SWITCH AT 20 SEC ALT. KICKBACKS WEIGHTED SCISSOR KICKS 40/20 X 2 |
Phase 2 FitnessThe Evolution of Fitness Archives
November 2021
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