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STRETCH
JUMPING JACKS TOE TOUCHES AIR SQUATS KNEE TUCKS DRAGON WALKS 30 SEC EACH CIRCUIT 1 BATTLE ROPE FARMERS CARRY T- PLANKS FLUTTER KICKS MOUNTAIN CLIMBERS CIRCUIT 2 UP DOWNS ON BUMPER PLATE SQUATS HOLDING BUMPER PLATE TRIPLE BROAD JUMPS FLOOR WIPERS ALT JUMP LUNGES CIRCUIT 3 LATERAL LINE TOUCHES JACK PRESSES W/ BUMPER PLATE SQUAT THRUST TO BUMPER PLATE MARCHING PLANKS PLYO JUMPS 40/20 X 2 1 MIN REST BETWEEN ROUNDS
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STRETCH
AGILITY LADDER SPRINT ICKY LATERAL HI KNEES SKIERS 2 IN 2 OUT 1 MIN ON- 30 SEC REST STRICT PRESS 4 X 8 SQUAT CLEANS 3 X 5 BARBELL BENT ROWS 4 X 8 25 KBELL SWINGS 35/45# 50 DU'S OR 100 SINGLES 4 ROUNDS FOR TIME WARM UP
10 AIR SQUATS 10 SWING KICKS 10 INCH WORMS STRETCH KBELL SUMO HI PULLS CHOOSE A WEIGHT THATS CHALLENGING BUT STILL ALLOWS FULL R.O.M 4 X 6 S2 KBELL SINGLE LEG RDL'S 4 X 6 EACH LEG S3 KBELL SIT UP W/ PRESS AT TOP - TWO HANDS ON KBELL 4 X 6 CONDITIONING 2 BURPEES 2 RUNS ( 4 SQUARE DISTANCE - DOWN AND BACK TWICE) 4 MED BALL G2OH 4 MED BALL SLAMS EACH MINUTE ON THE MINUTE FOR 10 MINUTES C5-COOL DOWN PARTNER ROW 10 MINUTES - SWITCHING OFF AND ALTERNATING EACH MINUTE GROUPS 0F 2 OR 3 WARM UP
PVC MOBILITY WALKING KBELL SWINGS MOUNTAIN CLIMBERS 30/30 X 3 STRENGTH WORK DEADLIFTS 3 X 8 START AT 50% RENEGADE ROWS 2 X 8 1 PUSH UP PLUS 1 PULL EA. ARM EQUALS 1 REP DUMBELL SHRUGS 4 X 10 CONDITIONING 8 BALL SLAMS 6 BOX STEP UPS EMOM - 6 MIN 1 MIN REST THEN 6 SQUAT THRUST 8ALT. DUMBELL SNATCHES EMOM - 6 MIN WARM UP
PVC MOBILITY WALKING KBELL SWINGS 30/30 X 3 STRENGTH WORK STRICT PRESS - NO RACK 3 X 8 3 SEC HOLD AT TOP EACH REP FRONT SQUATS - NO RACK 3 X 8 3 SECOND HOLD AT BOTTOM OF EACH REP GET UP SIT UPS 3 X 8 EACH ARM 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 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 SCISSOR JUMPS IN SQUARE 40/20 X 2 1 MIN REST BETWEEN ROUNDS WARM UP
JUMPING JACKS AIR SQUATS PUSH UPS SHOULDER TAPS MOUNTAIN CLIMBERS 30 SEC EACH ( 2 ROUNDS ) AGILITY LADDER SPRINT HI KNEES ICKY SKIERS 2 IN 2 OUT 1 MIN ON - 30 SEC OFF TEAM WORKOUT 1000 METER ROW 100 WALL BALLS 100 BALL SLAMS 100 SIT UPS 100 BOX STEP UPS 30 MIN AMRAP PVC MOBILITY
JACKS TOE TOUCHES KNEE TUCKS SWING KICKS AIR SQUATS 30 SEC EA DUMBBELL SPLIT STANCE PRESS 4 X 8 2 SETS LEFT FOOT FORWARD 2 SETS RIGHT FOOT FORWARD KBELL 2 HAND SINGLE LEG RDL'S 4 X 8 2 SETS LEFT LEG GOES UP 2 SETS RIGHT LEG GOES UP DUMBBELL PLANK AND PULLS 4 X 8 2 SETS LEFT HANDED PULLS 2 SETS RIGHT HANDED PULLS 20 KBELL SWINGS 20 ALTERNATING LUNGES (NO WEIGHT) 20 HR PUSH UPS 4 MIN ON - 1 MIN REST 2 ROUNDS WARM UP
STRETCH JACKS TOE TOUCHES KNEE TUCKS DRAGON WALKS PLANK 30 SEC EACH CIRCUIT 1 BATTLE ROPE FARMERS CARRY WALK OUT W/ SHOULDER TAPS DUMBELL ALT. PRESS RING ROWS CIRCUIT 2 AGILITY LADDER- HI KNEES FORWARD UP DOWNS TRIPLE BROAD JUMPS FORWARD - SIDE - REVERSE KICKS ALT JUMP LUNGES CIRCUIT 3 FLUTTER KICKS SCISSOR KICKS HI HIPS LEG TOSSES FLOOR WIPERS 40/20 X 2 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 POWER CLEANS 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 SHUTTLE RUNS INCH WORMS HOLLOW ROCKS 30/30 X 2 DEADLIFTS 4 X 8 START AT 50% BARBELL HANG HI PULLS 5 X 5 CONDITIONING 1 RUN WALL TO WALL 10 DU'S OR 20 SINGLES 10 ALT DUMBELL SNATCHES 25/35# 10 SQUAT THRUST 3 MIN ON-1 MIN REST 3 ROUNDS 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 DUMBBELL DRAGS ALT. THRUSTERS WEIGHTED SCISSOR KICKS 40/20 X 2 WARM UP
PVC MOBILITY HI KNEES KNEE TUCKS SWING KICKS LATERAL LINE TOUCH MOUNTAIN CLIMBERS 30 SEC EACH BACK SQUATS 5 X 5 DUMBELL ARNOLD PRESS 4 X 8 ALT DUMBELL CURLS 4 X 6 EACH ARM 10 SIT UPS 10 KBELL SUMO HI PULLS 10 HR PUSH UPS 5 MIN ON - 1 MIN REST 2 ROUNDS WARM UP
STRENGTH WORK FRONT SQUATS OFF RACK 5 X 5 BARBELL RDL'S 3 X 8 BARBELL BENT ROWS 4 X 8 METCON 25 DU'S OR 50 SINGLES 5 DEVIL'S PRESSES 25/35# 6 PULL UPS OR RING ROWS 7 BOX STEP 3 MIN ON - 1 MIN REST 3 ROUNDS WARM UP
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 |
Phase 2 FitnessThe Evolution of Fitness Archives
September 2022
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