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10 WALL SCAP STRETCH 10 INCH WORMS 10 ANCHORED SQUATS PVC MOBILITY WARM UP INVERTED PLANKS BROAD JUMPS MOUNTAIN CLIMBERS 20 SEC EACH 20 SEC REST AFTER ALL 3 3 ROUNDS STRENGTH A) SNATCH GRIP HI PULLS 3 X 5 @ 60 % B) 1 SNATCH + 1 OH SQUAT 10 MIN TO ESTABLISH BEST NUMBER CONDITIONING 100 DU'S OR 200 SINGLES 50 WALL BALLS 14/20# 25 C2B PULL UPS 50 SIT UPS 25 BOX JUMP OVERS 100 DU'S OR 200 SINGLES FOR TIME 12 MIN TIME CAP ON WORKOUT
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GW
PVC MOBILITY WARM UP 2 MIN JUMP ROPE - 1 MIN REST 2 ROUNDS STRENGTH WORK CORE SINGLE ARM HOLLOW HOLDS SEATED AB CIRCLES SWINGING T- PLANKS KNEELING LATERAL TWIST 40/20 X 2 1 MIN REST BETWEEN CONDITIONING PART A) 1 SQUAT CLEAN 1 JERK 2 BURPEES EVERY 30 SECONDS - 10 ROUNDS WEIGHT OPTIONS (ADV- 95/135) (INT- 75/115) (BEG 55/95) 2 MIN REST PART B) MED BALL SPRINTS (SINGLES) 14/20# EVERY 30 SECONDS - 10 ROUNDS GW
10 DRAGON WALKS WARM UP JUMPING JACKS BELLY SPRINTS INCH WORMS PLANK 30/30 X 2 DEADLIFTS 5 X 8 55-75% CONDITIONING 10 G2OH 8 WEIGHTED WALKING LUNGES 6 SPIDERMAN PUSH UPS 4 MIN ON - 1 MIN REST 2 ROUNDS HEY P2 FITNESS
TODAY WE WILL BE HOSTING THE ANNIVERSARY TRIBUTE WORKOUT FOR LISA PULSIFER'S FATHER ALL ARE WELCOME TO JOIN TODAY , HERE'S THE WORKOUT GW DYNAMIC STRETCHES WARM UP SHUTTLE RUN AIR SQUATS MOUNTAIN CLIMBERS PUSH UPS 30/30 X 2 STRENGTH WORK KBELL GET UP SIT UPS 4 X 10 EA. ARM CONDITIONING TRIBUTE WORKOUT "BOB" 52 JUMPROPE SINGLES OR 17 DU'S 10 PUSH PRESS (ADVANCED) 65/95# 10 BOX JUMPS (ADVANCED) 18/24" 10 SIT UPS 10 SQUAT THRUST 5 ROUNDS FOR TIME OPTIONS FOR WEIGHTS PUSH PRESS INTERMEDIATE 55/75# - BEGINNER 35/65# GW
DYNAMIC STRETCHES WARM UP JUMPING JACKS - 30 SEC TOE TOUCHES - 30 SEC AIR SQUATS - 30 SEC PLANK - 30 SEC REST 30 SEC 2 ROUNDS UPPERBODY RING PUSH UPS SINGLE ARM BANDED CURLS BAND BENT OVER ROWS BOX DIPS DUMBELL CLEAN & PRESS LOWERBODY SWITCH JUMP LUNGE TO SQUAT JUMP ROPE SIDE KICKS OVER BOX BANDED PLANK JACKS AGILITY LADDER - 2IN / 2 OUT CORE WALKING KBELL SWINGS KBELL T- PLANKS BANDED PVC OH PULLS SUPERMANS TEMPO SCISSORS 40/20 X 2 GW
10 SWING KICKS DYNAMIC STRETCHES WARM UP 10 PLYO JUMPS 10 HOLLOW ROCKS 10 KBELL SWINGS 3 ROUNDS STRENGTH WORK STRICT PRESS 5 X 6 60-80 % BANDED TRICEP EXTENSIONS 5 X 8 CONDITIONING' 30 DU'S OR 60 SINGLES 10 GOBLET SQUATS 10 SQUAT THRUST 10 PUL UPS / RING ROWS 3 MIN ON- 1 MIN REST 3 ROUND AMRAP GW
DYNAMIC STRETCHES WARM UP BELLY SPRINTS 30/30 X 3 STRENGTH WORK KBELL SNATCHES - 4 X 10 EA. ARM KBELL OH SQUATS - 4 X 10 EA. ARM TEAM WORKOUT 1000M ROW 50 SYNC SIT UPS 50 DEADLIFTS 95/135 100 WEIGHTED WALKING LUNGES W / 25# PLATE 100 HR PUSH UPS 1000M ROW FOR TIME - 15 MIN TIME CAP GW
10 WALL SCAP STRETCHES PVC MOBILITY WARM UP SHUTTLE RUN BATTLE ROPE INCH WORMS SQUAT HOLDS 30/30 X 2 STRENGTH WORK SNATCH GRIP HIGH PULLS 4 X 5 @ 60% SNATCH BALANCE START AT 50% OF SNATCH 1RM CONDITIONING 5 WALL BALLS 5 BURPEES EMOM - 10 MIN REMINDER TO EVERYONE , WE START THE BASEBALL PROGRAM TODAY SO THE GYM HOURS FOR TRAINING TIME ON SUNDAY WILL BE
EITHER 8-9AM OR 11AM - 12PM FOR THE NEXT 8 SUNDAYS GW PVC MOBILITY WALL TO WALL RUNS 30/30 X 3 METCON 1 SINGLE ARM KBELL SWING LUNGE 4 EACH SIDE 5 PUSH UPS EMOM - 5 MIN STRENGTH WORK DEADLIFTS 5 X 8 55-75% METCON 2 25 DU'S OR 50 SINGLES 15 BOX STEP OVERS 15 SIT UPS 5 ROUNDS FOR TIME GW
STRETCH SHUTTLE RUNS 30/30 X 3 UPPER BODY BOX WALK UPS STANDING TRUCK DRIVERS W/ BUMPER PLATE BUMPER PLATE GRIP PULLS BUMPER PLATE SQUEEZE PRESS BUMPER PLATE HAMMER CURLS LOWER BODY FORWARD/ REVERSE LUNGES REBOUNDING BROAD JUMPS WALL TO WALL RUNS SQUAT TO DOUBLE KNEE LIFT W/ BAND BANDED SIDE STEPS CORE HIP TOUCH PLANK JACKNIFE RUSSIAN TWISTS LEG RAISES OVER CONES BANDED MOVING PLANKS BANDED HOLLOW HOLD 40/20 X 2 GW
10 SWING KICKS DYNAMIC STRETCHES WARM UP BROAD JUMPS - 20 SEC PUSH UPS - 20 SEC REST - 20 SEC 5 ROUNDS STRENGTH WORK WEIGHTED GOOD MORNINGS 4 X 5 - LIGHT WEIGHT BACK SQUATS 4 X 5 @ 3 SEC TEMPO CONDITIONING 20 SQUAT THRUST 15 SIT UPS 10 PULL UPS OR RING ROWS 12 MIN AMRAP EVERY 3 MIN STOP AND HOLD PLANK FOR 1 MIN GW
10 ANCHORED SQUATS 10 SWING KICKS 10 WALL SCAP STRETCHES PVC MOBILITY WARM UP AGILITY LADDER 1MIN ON- 30 SEC REST SPRINT ICKY LATERAL HI KNEES SKIERS 2 IN 2 OUT STRENGTH WORK RDL'S 4 X 60% W/ 3 SEC TEMPO 4 X 65% W/ 3 SEC TEMPO CONVENTIONAL DEADLIFTS 5 X 70% - W/ 3 SEC PAUSE AT TOP 5 X 75% - W/ 3 SEC PAUSE AT TOP CONDITIONING 25 KBELL SWINGS 50 DU'S OR 100 SINGLES 4 ROUNDS FOR TIME SUGGESTED WEIGHTS FOR KBELL BEGINNER - 15/20# - 25/35# INTERMEDIATE - LADIES 25# - 45# ADVANCED - LADIES 35# MEN - 50# GW
10 DRAGON WALKS STRETCH WARM UP DUCK WALKS PLANK SPRINTS 30/30 X 2 STRENGTH WORK COMPLEX MOVEMENT 1 CLEAN + 1 FRONT SQUAT + 1 JERK 5 X 5 55-75% OF CLEAN AND JERK 1RM CONDITIONING 6 BURPEE BOX JUMP OVERS EMOM- 10 MIN GW
SHUTTLE RUN 30/30 X 3 PVC MOBILITY METCON 1 10 AIR SQUATS 8 GET UP SIT UPS ( 4 EA. ARM ) EMOM - 6 MIN STRENGTH WORK HINGE LIFT - 5X5 WIDE GRIP HI PULLS - 5X5 METCON 2 "ISABEL" 30 SNATCHES FOR TIME ADVANCED- 95/135 - INTERMEDIATE 75/115 - BEGINNER 65/95 GW
STRETCH JOG IN PLACE -30 SEC JUMPING JACKS - 30 SEC TOE TOUCHES - 30 SEC SQUAT THRUST -30 SEC REST 30 SEC 2 SETS UPPERBODY TRIPPLE PUSH UP NEGATIVE RING ROWS BATTLE ROPE BANDED TRICEP PULL DOWNS BANDED SQUEEZE CURLS LOWERBODY AGILITY LADDER COSSACK SQUAT SINGLE LEG KNEE TUCKS PRISONER SQUATS SPRINTS CORE SEATED AB CIRCLES INTERNAL MOUNTAIN CLIMBERS MARCHING PLANKS HOLLOW OPPOSITE KNEE TOUCHES FLUTTER TO SCISSOR COMBO (4 COUNT) 40/20 X 2 |
Phase 2 FitnessThe Evolution of Fitness Archives
June 2022
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