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WARM UP
DYNAMIC STRTECH 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 SPEED WORK AGILITY LADDER SPRINT 2 IN 2 OUT SCISSOR 40/20 X 2 CONDITIONING 10 G2OH 15/25 LB BUMPER 8 WEIGHTED WALKING LUNGES 15/25 LB BUMPER 6 SPIDERMAN PUSH UPS 4 JACKNIVE SIT UPS 4 MIN ON - 1 MIN REST 2 ROUNDS
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INCH WORMS
SWING KICKS DRAGON WALKS 10 REPS EACH STRETCH UPPER BODY ALTERNATING WIDE GRIP / NARROW GRIP PUSH UPS MED BALL SLAMS KBELL BENT OVER ROWS KBELL CLEAN AND PRESS KBELL NEGATIVE CURLS LOWER BODY 3-2-1 SQUAT JUMPS SHUTTLE RUN DOUBLE BOX JUMPS AGILITY LADDER MED BALL OH LUNGES CORE PLANK TO KNEE TOUCH MED BALL JACKNIVES KNEELING MED BALL WALL TOSS MOVING PLANKS HOLLOW TOSSESS WARM UP
STRETCH BATTLE ROPE INCH WORMS DUCK WALKS HOLLOW HOLDS 30/30 X 2 STRENGTH WORK EMPTY BAR 5 RDL 5 WEIGHTED GOOD MORNINGS 5 BACK SQUATS STRENGTH WORK BACK SQUATS 5X 5 55-75% REAR RACK PLYO JUMPS 3 X 5 START AT 50% METCON KBELL SWINGS HR PUSH UPS STATIONARY LUNGES ASCENDING LADDER 2-4-6-8-10-12- ETC... 10 MIN AMRAP CIRCUIT 1
BATTLE ROPE REVERSE KBELL CLEAN AND PRESS 3-2-1 PUSH UPS KBELL ALT BENT OVER ROWS BUMPER PLATE TRUCK DRIVERS CIRCUIT 2 TRIPPLE BROAD JUMPS MED BALL SPRINTS MED BALL OVERHEAD WALKING LUNGES SKATER JUMPS LATERAL LINE TOUCH CIRCUIT 3 LEG RAISES SCISSOR KICKS T- PLANK FLOOR WIPERS PARACHUTERS 40/20 X 2 EACH WARM UP
PVC MOBILITY WALKING KBELL SWINGS MOUNTAIN CLIMBERS 30/30 X 3 STRENGTH WORK DEADLIFTS 3 X 8 START AT 50% RENEGADE ROWS 3 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 JUMPING JACKS HEEL KICKS TOE TOUCHES AIR SQUATS INCH WORMS 30 SEC EACH STRENGTH WORK STRICT PRESS W/ 3 SEC HOLD AT THE TOP OF EACH LIFT START AT 50% 3 X 7 GOBLET SQUAT W/ 3 SEC HOLD AT THE BOTTOM OF EACH SQUAT 3 X 7 STANDING DUMBELL FLYS 4 X 8 "ANNIE" 50-40-30-20-10 DOUBLE UNDERS SIT UPS REPLACE DOUBLE UNDERS W SINGLES 100-80-60-40-20 WARM UP
PVC MOBILITY JUMPING JACKS TOE TOUCHES SWING KICKS KNEE TUCKS PLANK 30 SEC EA- 1 ROUND CIRCUIT 1 LATERAL LINE TOUCHES BALL SLAMS FRONT KICKS STANDING BALL LATERAL TWIST PLANK CIRCUIT 2 LATERAL HI KNEES SQUAT THRUST MOUNTAIN CLIMBERS BALL UP CHOPS FLUTTER KICKS CIRCUIT 3 BALL TOE TAPS SWITCH LUNGES W/ BALL TOUCH FLOOR WIPERS PUSH UPS LEG RAISES 40/20 X 2 WARM UP
PVC MOBILITY WALKING KBELL SWINGS BEAR CRAWLS 30/30 X 2 STRENGTH WORK HAMMER CURLS 4 X 10 TWO HAND SINGLE DUMBELL OVERHEAD TRICEP EXTENSIONS 4 X 10 GET UP SIT UPS 2 X 5 - LEFT HAND 2 X 5 - RIGHT HAND CONDITIONING TEAM WORKOUT 50 CAL ROW 50 BALL SLAMS 50 BUMPER PLATE G2OH 15/25# 50 LATERAL LINE TOUCHES 50 PLYO JUMPS 15 MIN AMRAP ALL MOVES SPLIT BETWEEN TEAM MATES WARM UP
PVC MOBILITY AGILITY LADDER SPRINTS 2 IN 2 OUT SCISSOR JUMPS LATERAL HI KNEES SKIERS 1 MIN ON - 30 SECOND REST 1 ROUND OF EACH STRENGTH WORK BARBELL RDL'S 4 X 8 BARBELL SUPINATED GRIP BENT ROWS 4 X 8 8 - BARBELL THRUSTERS 8 - LATERAL BAR BURPEES 8 - WEIGHTED BOX STEP UPS CARRYING 1 KETTLE BELL 8 MIN CONTINUOUS ROUND 2 MIN REST THEN 50 SIT UPS FOR TIME 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 WARMUP
PVC MOBILITY SHUTTLE RUNS INCH WORMS HOLLOW ROCKS 30/30 X 2 STRENGTH DEADLIFTS 4 X 8 START AT 50% BARBELL HANG HI PULLS 5 X 5 BARBELL SHRUGS 3 X 10 CONDITIONING 1 RUN WALL TO WALL 10 DU'S OR 20 SINGLES 10 ALT DUMBELL SNATCHES 25/35# 10 SIT UPS 3 MIN ON-1 MIN REST 3 ROUNDS WARM UP
PVC MOBILITY JUMPING JACKS TOE TOUCHES PLYO JUMPS MOUNTAIN CLIMBERS PLANK 30 SEC EACH - 1 ROUND STRENGTH WORK DUMBELL FRONT RAISE TO LATERAL RAISE 4 X 6 ( FRONT TO LATERAL = 1 REP) WEIGHTED DUMBELL LUNGES (2 - DUMBELLS, FARMERS CARRY STYLE) 3 X 10 STEPS - 5 EA. LEG HANG CLEAN TO PUSH PRESS 3 X 7 CONDITIONING 20 KBELL SWINGS 35/45 20 AIR SQUATS 20 HR PUSH UPS 8 MIN AMRAP 2 MIN REST FINISH WITH TEAM WORKOUT 2 MIN MAX REP TIRE FLIPS STRETCH
WALL TO WALL 30/30 X 3 UPPERBODY BATTLE ROPE REVERSE KBELL CLEAN AND PRESS 3-2-1 PUSH UPS KBELL ALT BENT OVER ROWS BUMPER PLATE STANDING SQUEEZE PRESS LOWERBODY TRIPPLE BOUND BROAD JUMP WEIGHTED SPRINTS WEIGHTED OH WALKING LUNGES SKATERS LATERAL LINE TOUCH CORE LEG RAISES SCISSOR KICKS HI HIPS LEG TOSSES FLOOR WIPERS 40/20 X 2 EACH WARM UP
PVC MOBILITY JUMPING JACKS AIR SQUATS SWING KICKS TOE TOUCHES PLANK 30 SEC EACH - 1 SET STRENGTH WORK SINGLE DUMBELL TWO HAND OVERHEAD TRICEP EXTENSIONS 3 X 12 DUMBELL ALTERNATING CURLS 3 X 12 - 6 EACH ARM BARBELL SHRUGS 4 X 8 ADD WEIGHT EACH SET CONDITIONING CIRCUIT ROWING ROPE CLIMBS OR SEATED ROPE CLIMB BELLY SPRINTS NEGATIVE PULL UPS - USE BOX IF NEEDED HEAVY SLAM BALL OVER THE SHOULDER PLANK 1 MIN ON - 30 SECOND REST 2 ROUNDS SINGLE DUMBELL TWO HAND OVERHEAD TRICEP EXTENSIONS 3 X 12 |
Phase 2 FitnessThe Evolution of Fitness Archives
September 2022
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