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WARM UP
DYNAMIC STRETCHES JUMP ROPE 1 MIN ON - 30 SEC OFF 2 ROUNDS UPPERBODY ALTERNATING T-PLANKS RING PUSH UPS KBELL RACK CARRIES KBELL FARMERS CARRIES DUMBELL SNATCHES LOWERBODY WALKING LUNGES PLYO JUMPS LADDER SCISSOR JUMPS LATERAL LINE TOUCH STATIC SQUAT HOLD CORE INCH WORMS WEIGHTED FLUTTER KICKS WEIGHTED SCISSORS PLANK TO TOE TOUCH PLANK UP DOWN'S( HANDS TO FOREARMS) 40/20 X 2
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WARM UP DYNAMIC STRETCHES 10 AIR SQUATS 10 SWING KICKS 10 INCH WORMS 10 PUSH UPS STRENGTH WORK KBELL SUMO HI PULLS CHOOSE A WEIGHT THAT'S CHALLENGING BUT STILL ALLOWS FULL R.O.M 4 X 6 KBELL GOBLET SQUATS 3 X 8 KBELL RUSSIAN TWIST 3 X 12 CONDITIONING METCON - 1 2 BURPEES 1 WALL TO WALL RUN 5 BALL SLAMS EMOM - 10 MINUTES 2 MIN REST THEN... METCON 2 PARTNER ROW TEAMS OF 2 - 3 IF NEEDED 100 CAL ROW FOR TIME 8 MIN TIME CAP WARM UP
PVC MOBILITY JUMPING JACKS AIR SQUATS TOE TOUCHES SWING KICKS DRAGON WALKS 30 SEC EACH STRENGTH WORK DEADLIFTS 5 X 5 DUMBELL STRICT PRESSES 4 X 8 DUMBELL BENT ROWS 4 X 8 CONDITIONING 20 DU'S OR 40 SINGLES 5 POWER CLEANS 75/115 10 SIT UPS 5 PULL UPS / RING ROWS 4 MIN ON - 1 MIN REST 3 ROUNDS WARM UP
STRETCH HI KNEES TOE TOUCHES SWING KICKS DRAGON WALKS PLANK 30 SEC EACH CIRCUIT 1 JUMP ROPE WIDE/NARROW PUSH UPS LATERAL STEP SQUATS KBELL FIGURE 8'S WEIGHTED TEMPO FLUTTER KICKS CIRCUIT 2 WEIGHTED SQUAT JUMPS G2OH WEIGHTED WALKING LUNGES ALT.BENT ROWS GET UP SIT UPS CIRCUIT 3 LADDER SPRINTS LATERAL MOVING PLANKS LADDER ICKY SINGLE ARM THRUSTERS LADDER 2 IN 2 OUT 40/20 X 2 1 MIN REST WARM UP
DYNAMIC STRETCHES JUMPING JACKS TOE TOUCHES WALK OUTS DRAGON WALKS PLANK 30 SEC EACH CIRCUIT 1 FARMERS CARRY AROUND THE CLOCK LUNGES RACK CARRY ALTERNATING PLANK AND PULL WEIGHTED HOLLOW HOLD 40/20 X 2 1 MIN REST CIRCUIT 2 G2OH W/KBELL MED BALL SQUATS PLANK W/KNEE TOUCH TRIPLE BROAD JUMPS HOLLOW TOSSES 40/20 X 2 CIRCUIT 3 SIDE BENDS W/KBELL WALL TO WALL RUNS WEIGHTED SCISSOR KICKS INCH WORMS FLOOR WIPERS 40/20X 2 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 WARM UP
DYNAMIC STRETCHES SHUTTLE RUN 30/30 X 3 CIRCUIT 1 BEAR CRAWLS SQUAT THRUST KBELL GOBLET SQUATS SPIDERMAN PUSH UPS PLANK CIRCUIT 2 SHOULDER TAPS WALKING LUNGES KBELL G2OH INCHWORMS FLUTTER KICKS CIRCUIT 3 PLANK JACKS ALTERNATING T- PLANKS HOLLOW ROCKS LATERAL LINE TOUCHES HI KNEES IN AGILITY LADDER 40/20 X 2 1 MIN REST BETWEEN ROUNDS WARM UP
PVC MOBILITY BROAD JUMPS INCH WORMS HOLLOW ROCKS 30/30 X 2 STRENGTH WORK BACK SQUATS 3 X 8- START AT 50% DUMBBELL HAMMER CURLS 4 X 10 DUMBBELL OVERHEAD ALTERNATING TRICEP EXTENSIONS USING 2 DUMBBELLS 2 X 10 EACH ARM CONDITIONING 8 ALT. DUMBELL SNATCHES 25/35# 8 SIT UPS 8 T2B - K2E - OR JACKNIVE SIT UPS 2 RUNS WALL TO WALL 5 MIN ON - 1 MIN REST 2 ROUNDS WARM UP
PVC MOBILITY JUMPING JACKS SWING KICKS TOE TOUCHES KNEE TUCKS PLANK 30 SEC EACH 1 ROUND STRENGTH DEADLIFTS 5 X 5 55-75% BARBELL BENT ROWS 4 X 8 BARBELL SHRUGS 4 X 8 CONDITIONING 8 PUSH PRESS 65/95# 6 LATERAL BAR BURPEES 4 AIR SQUATS 3 MINS ON 1 MIN REST 3 ROUND AMRAP 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 ) AGILITY LADDER SPRINTS AGILITY LADDER2 IN 2 OUT 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 JUMPING JACKS KNEE TUCKS SWING KICKS DRAGON WALKS PLANK 30 SEC EACH CIRCUIT 1 LATERAL LINE TOUCHES HOLLOW HOLD PLANK JACKS BROAD JUMPS BELLY SPRINTS CIRCUIT 2 INCH WORMS WALL BALLS 90 DEGREE CRUNCH PLANK TO KNEE TOUCHES BURPEES CIRCUIT 3 PRISONER SQUATS JUMP SWITCH LUNGES LATERAL HI KNEES LATERAL MOVING PLANKS FLUTTER KICKS 40/20 X 2 1 MIN REST BETWEEN ROUNDS WARM UP
PVC MOBILITY WALKING KBELL SWINGS 30/30 X 3 STRENGTH WORK PUSH PRESS 3 X 6 3 SEC HOLD AT TOP EACH REP FRONT SQUATS 3 X 6 3 SECOND HOLD AT BOTTOM OF EACH REP DUMBELL SINGLE ARM PLANK AND PULL 3 X 8 EACH ARM 3 SEC HOLD EACH REP CONDITIONING CLEANS 65/95# AIR SQUATS BAR FACING BURPEES ASCENDING LADDER 2-4-6-8-10-12 ETC..... 10 MIN AMRAP WARM UP
DYNAMIC STRETCHES JUMPING JACKS AIR SQUATS SWING KICKS TOE TOUCHES HOLLOW HOLD 30 SEC EACH CIRCUIT 1 BATTLE ROPE MED BALL SQUAT CLEANS FARMERS CARRY BAG OR TIRE FLIPS RING PUSH UPS CIRCUIT 2 SEATED ROPE CLIMBS WEIGHTED OH WALKING LUNGES SKATER JUMPS LATERAL LINE TOUCHES PLANK TO KNEE TOUCH CIRCUIT 3 MED BALL MOUNTAIN CLIMBERS ( HANDS ON BALL) MED BALL SQUAT CLEANS MED BALL HOLLOW TOSSES MED BALL TOE TAPS MED BALL 90 DEGREE CRUNCH 40/20 X 2 EACH WARM UP
PVC MOBILITY SHUTTLE RUN 30/30 X 3 STRENGTH WORK BARBELL HANG SNATCHES 3 X 5 WEIGHTED BOX STEPS W/KBELL 3 X 8 GET UP SIT UPS 3 X 6 EACH ARM CONDITIONING 25 DU'S OR 50 SINGLES 12 OH SQUATS 65/95# 10 PULL UPS 2 WALL TO WALL RUNS 10 MIN AMRAP WARM UP
PVC MPBILITY JUMPING JACKS BELLY SPRINTS INCH WORMS PLANK 30/30 X 2 STRENGTH WORK DEADLIFTS 4 X 8 60-75% WIDE GRIP BENT ROWS 4 X 10 AGILITY LADDER SPRINT 2 IN 2 OUT SCISSOR 40/20 X 2 CONDITIONING 10 G2OH 15/25 LB BUMPER 8 WEIGHTED OVERHEAD WALKING LUNGES 15/25 LB BUMPER 6 SPIDERMAN PUSH UPS 4 JACKNIVE SIT UPS 4 MIN ON - 1 MIN REST 2 ROUNDS |
Phase 2 FitnessThe Evolution of Fitness Archives
January 2022
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