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GW
10 ANCHORED SQUATS 10 PUSH UPS STRETCH WARM UP AGILITY LADDER 5 ROUNDS STRENGTH WORK 15 MIN TO ESTABLISH CLEAN 1 REP MAX CAN BE POWER OR SQUAT BEST CATCH COUNTS CONDITIONING 10 SQUAT THRUST 10 BOX JUMP OVERS 10 JACKNIVES 3 MIN ON - 1 MIN REST 3 ROUNDS
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GW
10 SWING KICKS 10 ANCHORED SQUATS 10 PUSH UPS PVC MOBILITY WARM UP KBELL RACK CARRY -15 SEC KBELL RACK SQUATS - 15 SEC INCH WORMS - 15 SEC HOLLOW ROCKS - 15 SEC REST 30 SEC 3 SETS STRENGTH WORK 15 MIN TO ESTABLISH FRONT SQUAT 1 REP MAX METCON 2 10 PULL UPS OR RING ROWS 8 PISTOLS - ( 4 EACH LEG) 6 HANG SNATCHES (ADV. 75-115 / INT 65-95 / BEG 45 - 65 10 MIN AMRAP GW
10 WALL SCAP STRETCH DYNAMIC STRETCHES WARM UP BELLY SPRINTS INVERTED PLANKS OR HANDSTAND HOLDS BEAR CRAWLS 30/30 X 2 STRENGTH WORK 10 STRICT PRESS 10 PUSH PRESS 15 MIN TO ESTABLISH PUSH PRESS 1 REP MAX CONDITIONING 6 BURPEES 8 KBELL SWINGS EMOM - 10 MIN 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 SPLIT STANCE LAND MINES 3 X 10 EACH SIDE ROTATING LANDMINES 3 X 10 EACH SIDE METCON 2 25 DU'S OR 50 SINGLES 15 BOX STEP OVERS 15 SIT UPS 5 ROUNDS FOR TIME GW
STRETCH WALL TO WALL 30/30 X 3 UPPERBODY 3-2-1 PUSH UPS REVERSE KBELL PRESSES MED BALL TRICEP TOSS BANDED CURLS RING ROWS W/ 5 SEC PAUSE LOWERBODY SANDBAG SQUATS BOX STRADDLE JUMPS SQUAT THRUST TO BROAD JUMP JUMP ROPE LATERAL SHUTTLE RUNS CORE MED BALL MOUNTAIN CLIMBERS MED BALL KNEE TUCKS MED BALL RUSSIAN HALF TWIST MED BALL HOLLOW HOLDS MED BALL 90 DEGREE CRUNCH GW
10 DRAGON WALKS 10 COSSACK SQUATS STRETCH WARM UP BATTLE ROPE WALL BALLS PLYO JUMPS PLANK 30/30 X 2 STRENGTH WORK EMPTY BAR 10 DEADLIFTS 10 WEIGHTED GOOD MORNINGS 10 BACK SQUATS 15 MIN TO ESTABLISH BACK SQUAT 1 REP MAX CONDITIONING POWER CLEANS G2OH OH WALKING LUNGES ASCENDING LADDER 2-4-6-8-10-12-ETC.... 1O MIN ADV 95/135 INT 75/115 BEG 65/95 GW
10 WALL SCAP STRETCH 10 WALKING PUSH UPS 10 AIR SQUATS DYNAMIC STRETCHES WARM UP DUMBELL SNATCHES INVERTED MOUNTAIN CLIMBERS T- PLANKS JUMP SWITCH LUNGES REST 30 SEC EACH X SETS STRENGTH WORK DAY 2 OF 1 REP MAXES 15 MIN TO ESTABLISH BEST STRICT PRESS CONDITIONING KBELL ALT. BENT ROWS DEFECIT SKATER LUNGES BROAD JUMPS 2 TO 1 BUMPER PLATE PLYO PUSH UPS OVER / UNDERS WITH SOFT BALL 1ST ROUND - 30/30 2ND ROUND - 40/20 3 ROUND - 45/15 GW
10 ANCHORED SQUATS 10 SWING KICKS DYNAMIC STRETCHES WARM UP SHUTTLE RUN BEAR CRAWLS SQUAT HOLDS 30/30 X 2 STRENGTH WORK EMPTY BAR WARM UP 10 WEIGHTED GOOD MORNINGS 10 RDL 10 DEADLIFTS 15 MIN TO ESTABLISH DEADLIFT 1 REP MAX CONDITIONING 50 DU'S OR 100 SINGLES 10 SIT UPS 2 WALL TO WALL RUNS 5 MIN ON - 1 MIN REST 2 ROUND AMRAP GW
STRETCH WARM UP AGILITY LADDER 5 ROUNDS STRENGTH WORK FRONT SQUATS 5X5 50-70% CONDITIONING 8 WALL BALLS 6 BARBELL SNATCHES 65/95 - 55/75# EMOM- 6 MIN 2 MIN REST ...THEN 8 BURPEES 6 ALTERNATING OH LUNGES W/ BUMPER PLATE 15/25# EMOM- 6 MIN GW
DYNAMIC STRETCH SHUTTLE RUN 30/30 X 3 UPPER SINGLE ARM ARNOLD SPIDERMAN PUSH UPS SPLIT STANCE DUMBELL CLEAN & PRESS 2 HAND DUMBELL TRICEP EXTENSION ALT, DUMBELL STANDING HI PULLS LOWER SINGLE LEG ANTERIOR REACHES BROAD JUMPS 2 TO 1 REVERSE START BELLY SPRINTS SKATER LUNGES BANDED UP DOWNS OFF BUMPER PLATE CORE KBELL SINGLE ARM HOLLOW HOLD KBELL PLANK W/ STATIC HOLD SWINGING BACK EXTENSIONS WEIGHTED FLUTTER KICKS STANDING 360'S 40/20 X 2 EACH 1 MIN REST BETWEEN GW 10 PUSH UPS 10 SWING KICKS STRETCH WARM UP BOX JUMP BROAD JUMP PLANK 30/30 X 2 STRENGTH WORK FRONT SQUAT 5 X 5 60-80% GET UP SIT UPS 3 X 10 EA ARM CONDITIONING 15 KBELL SWINGS 10 DEADLIFTS 5 SQUAT THRUST 3 MIN ON - 1 MIN REST 3 ROUNDS GW
PVC MOBILITY WARM UP WALL TO WALL RUNS - 30 SEC DOUBLE DUMBELL WALKING LUNGES - 30 SEC REST 30 SEC 3 SETS EMPTY BAR 3 POS CLEAN 5 POWER CLEANS 5 SQUAT CLEANS 5 PUSH JERKS 5 SPLIT JERKS STRENGTH WORK CLEAN AND JERK 5 X 5 CONDITIONING 25 DU'S OR 50 SINGLES 6 ALT DUMBELL SNATCHES EMOM - 5 MIN FULL MINUTE REST ON MINUTE 6 THEN CONTINUE EMOM- 4 MIN ADVANCED- 35/50# INT 25/40# BEG 15/ 30# GW
PVC MOBILITY SHUTTLE RUN - 20 SEC BROAD JUMPS - 20 SEC WALKING PUSH UPS - 20 SEC REST - 20 SEC 3 ROUNDS STRENGTH WORK LAND MINES 4 X 10 EA. ARM BENT ROWS 5 X 8 CONDITIONING TEAM WORKOUT 150 CAL ROW - (SPLIT UP) 60 DOMINO MED BALL SIT UPS W / 14# BALL (ALL TEAMMATES MOVING AT SAME TIME) 50 G20H 25# (1 PERSON MOVES WHILE TEAMMATES HOLD PLANK) NO MORE THEN (2) BUMPER PLATES PER TEAM 40 SYNC AIR SQUATS 30 SYNC HR PUSH UPS 20 WALL BALLS EACH PERSON 10 WALL TO WALL RUNS - ( JUST 10 TOTAL DONE RELAY RACE STYLE ) 20 MIN AMRAP IF TEAM FINISHES THE CHIPPER IN UNDER 20 MIN , GO BACK TO BEGINNING AND START AGAIN , THIS IS FOR AS MANY REPS AS POSSIBLE GW
PVC MOBILITY SHUTTLE RUN - 20 SEC BROAD JUMPS - 20 SEC WALKING PUSH UPS - 20 SEC REST - 20 SEC 3 ROUNDS STRENGTH WORK LAND MINES 4 X 10 EA. ARM ROTATING LAND MINES 4 X 10 EA. ARM CONDITIONING TEAM WORKOUT 150 CAL ROW 60 DOMINO MED BALL SIT UPS 50 G20H 25# TEAMMATES HOLD PLANK 40 SYNC AIR SQUATS 30 SYNC HR PUSH UPS 20 WALL BALLS EACH PERSON 10 WALL TO WALL RUNS 20 MIN AMRAP GENERAL WARM UP
JUMP ROPE 2 MIN DYNAMIC STRETCHES UPPERBODY PUSH UP TO T-PLANK RING ROWS KBELL RACK CARRIES KBELL FARMERS CARRIES KBELL SNATCHES LOWERBODY RESISTANCE BAND KICKOUTS DOUBLE BOX JUMPS BELLY SPRINTS GOBLET SQUATS W/ 2 SEC PAUSE REVERSE LUNGES CORE INCH WORMS SIT UP PRESSES WEIGHTED SCISSORS PLANK TO TOE TOUCH UP DOWN'S 40/20 X 2 |
Phase 2 FitnessThe Evolution of Fitness Archives
January 2022
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