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WARM UP
PVC MOBILITY SHUTTLE RUN PLANK 30/30 X 2 STRENGTH WORK FRONT SQUATS 5 X 5 STRICT PRESS 5 X 5 CONDITIONING - CROSSFIT OPEN WORKOUT 22.1 3 WALL WALKS 12 DUMBELL SNATCHES 35/50# 15 BOX JUMP OVERS 20"/24" 15 MIN AMRAP SCALE WEIGHT AND BOX HEIGHT WHEN NECESSARY WALL WALKS CAN BE PUSH UPS
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WARM UP
DYNAMIC STRETCH WALL TO WALL RUN JUMPING JACKS 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 1 ROUND STRENGTH WORK FRONT SQUATS OFF RACK 5 X 5 METCON 75 JUMPROPE SINGLES 5 DEVIL'S PRESSES 50 JUMPROPE SINGLES 6 BOX STEPS 25 JUMPROPE SINGLES 7 BALL SLAMS 3 MIN ON - 1 MIN REST 4 ROUNDS WARM UP
DYNAMIC STRETCHES SHUTTLE RUN BEAR CRAWL 30/30 X 2 STRENGTH WORK SINGLE DUMBELL TRICEP TWO HAND OVERHEAD EXTENSIONS 4 X 8 DUMBELL CURLS 4 X 8 RENEGADE ROWS ( 1 PUSH UP + 1 PULL EACH ARM =1 ) 4 X 5 METCON 8 WALL BALLS 10 DEADLIFTS 95/ 135 12 WEIGHTED SIT UPS 14/ 20# 6 MIN ON - 1 MIN REST 2 ROUNDS WARM UP
DYNAMIC STRETCHES JUMPING JACKS AIR SQUATS SWING KICKS TOE TOUCHES KNEE TUCKS 30 SEC EACH CIRCUIT 1 - ALL W/ MED BALL UP CHOPS TOE TAPS WEIGHTED SQUATS PLANK W/ HANDS ON BALL 90 DEGREE CRUNCH CIRCUIT 2 - ALL W/ BUMPER PLATE UP DOWNS'S TRUCK DRIVERS SQUAT THRUST TO PLATE G2OH HOLLOW HOLD CIRCUIT 3 - BODYWEIGHT SCISSOR JUMPS - USE RED LINE IN SQUARE SPIDERMAN PUSH UPS HI KNEES - RUNNING IN PLACE MARCHING PLANKS MOUNTAIN CLIMBERS 40/20 X 2 1 MIN REST WARM UP
PVC MOBILITY WALKING KBELL SWINGS SQUAT THRUST HOLLOW ROCKS 30/30 X 2 STRENGTH WORK PUSH PRESS 5 X 5 BARBELL BENT ROWS 4 X 8 DUMBELL FRONT RAISES 3 X 10 CONDITIONING 6 DUMBELL SNATCHES 4 BURPEES 6 BALL SLAMS 4 BROAD JUMPS REST 30 SECONDS 10 MIN CONTINUOUS ( USE A RUNNING CLOCK TO GIVE YOURSELF 30 SECOND BREAKS AFTER EACH ROUND) WARM UP
STRETCH FARMERS CARRY W/ KBELLS MOUNTAIN CLIMBERS PLANK 30/30 X 2 STRENGTH WORK REVERSE KBELL SPLIT STANCE PRESSES 4 X 10 EACH ARM HEAVY KBELL GOBLET SQUATS 3 X 10 SINGLE KBELL OVERHEAD SQUATS 3 X 5 EACH ARM CONDITIONING CIRCUIT TRAINING- MOVE COUNTER CLOCKWISE BATTLE ROPE- NEAR PULL UP RIG BALL SLAMS - NEAR WALL TIRE FLIPS - 4 SQUARES - NEAR ROPES/RINGS JUMP SWITCH LUNGES - ANY OPEN AREA JACKNIVE SIT UPS - ANY OPEN AREA 40/20 X 3 1 MIN REST BETWEEN ROUNDS WARM UP
STRETCH WALL TO WALL RUN PLANK 30/30 X 2 CIRCUIT 1 BALL SLAM W/ BOX STRADDLE HOP SQUAT THRUST W/ SLAM BALL HOLLOW TOSSES LATERAL BALL TWIST TOE TAPS CIRCUIT 2 STAR PLANK TRIPPLE PLYO JUMPS TEMPO FLUTTER KICKS HI HIPS REACTION RUNS CIRCUIT 3 SIT UPS W/ALT.DUMBELL PRESSES DUMBELL SNATCHES ALT. DUMBELL BENT ROWS WEIGHTED RUSSIAN TWIST WEIGHTED T- PLANK 40/20 X 2 1 MIN REST WARM UP
PVC MOBILITY BELLY SPRINTS MOUNTAIN CLIMBERS HOLLOW HOLDS 30/30 X 2 STRENGTH WORK BACK SQUATS 5 X 5 60-80% PUSH PRESS 5 X 5 60-80% CONDITIONING 10 POWER CLEANS 75/115# 10 BOX STEP UPS 10 PULL UPS OR RING ROWS 1 RUN WALL TO WALL 12 MIN AMRAP WARM UP
PVC MOBILITY SHUTTLE RUN BROAD JUMPS 30/30 X 3 STRENGTH WORK DEADLIFTS 4 X 8 STANDING DUMBELL FLYS 4 X 8 WEIGHTED ALT. LUNGES ( 1 DUMBELL ) 3 X 8 EACH LEG CONDITIONING 15 SIT UPS 12 ALT DUMBELL SNATCHES 25/35# 10 BALL SLAMS 8 BURPEES WARM UP
PVC MOBILITY BROAD JUMPS INCH WORMS HOLLOW ROCKS 30/30 X 2 STRENGTH WORK BACK SQUATS 3 X 8 DUMBELL HAMMER CURLS 4 X 10 DUMBELL ALTERNATING OVERHEAD TRICEP EXTENSIONS ( 2 DUMBELLS ) 4 X 8 EA 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
STRETCH PLYO JUMPS BEAR CRAWLS PLANK 30/30X 2 CIRCUIT 1 ALTERNATING WIDE GRIP / NARROW GRIP PUSH UPS BROAD JUMPS BUMPER PLATE G2OH SKATER JUMPS BUMPER PLATE TRUCK DRIVERS CIRCUIT 2 PLANK TO KNEE TOUCH WALL TO WALL RUNS SINGLE ARM ALT. KBELL SWINGS GOBLET SQUATS KBELL HALO'S CIRCUIT 3 MED BALL JACKNIVES LATERAL MOVING PLANKS 2 LEFT - 2 RIGHT MED BALL HOLLOW ROCKS MOUNTAIN CLIMBERS T- PLANK 40/20 X 2 1 MIN REST BETWEEN ROUNDS WARM UP
PVC MOBILITY SHUTTLE RUNS PLANK 30/30 X 3 STRENGTH WORK WEIGHTED GOOD MORNINGS OFF RACK 3 X 8 BARBELL FRONT RACK ALT. LUNGES 3 X 10 ( 5 EA. LEG ) DUMBELL SUPINATED GRIP FRONT RAISES 3 X 10 CONDITIONING 20 DU'S OR 40 SINGLES 5 DEADLIFTS 95/135# 10 SQUAT THRUST 5 BALL SLAMS 10 SLAM BALL HOLLOW TOSSES 4 MIN ON - 1 MIN REST 3 ROUNDS WARM UP
PVC MOBILITY INCH WORMS WALKING KBELL SWINGS MOUNTAIN CLIMBERS 30/30 X 2 STRENGTH WORK PUSH PRESS 4 X 6 SUPINATED GRIP BENT ROWS 4 X 8 WEIGHTED SIT UPS ( ANY OBJECT ) 3 X 15 METCON 2 CLEANS 65/95# AIR SQUATS PULL UPS / RING ROWS ASCENDING LADDER 2-4-6-8-10-12 ETC..... 10 MIN AMRAP WARM UP
STRETCH JUMPING JACKS HI KNEES TOE TOUCHES DRAGON WALKS PLANK 30 SEC EA CIRCUIT 1 SQUAT TOUCHES TO PLATE BUMPER STRADDLE HOPS BUMPER UP DOWNS W/ SWITCHES SQUAT THRUST TO PLATE WEIGHTED HOLLOW ROCKS CIRCUIT 2 MED BALL TOE TAPS MED BALL EXTENDED HOLD MED BALL PLYO JUMPS MED BALL 90 DEGREE CRUNCH MED BALL PLANK W/ HAND TOUCHES CIRCUIT 3 JUMP ROPE LATERAL LINE TOUCHES PUSH UP TO ALT. T-PLANK PLANK JACKS TEMPO SCISSOR KICKS 40/20 X 2 WARM UP
DYNAMIC STRETCHES AGILITY LADDER: ICKY LATERAL HI KNEES DOUBLE LEG JUMPS 40/20 X 2 STRENGTH WORK LANDMINE SINGLE ARM PRESS 4 X 8 EA. ARM ROTATING LANDMINES 4 X 10 DUMBELL PLANK AND PULL 3 X 12 ( 6 PULLS EA. ARM ) CONDITIONING TEAM WORKOUT 500M ROW 50 WALL BALLS ( SPLIT UP ) 50 SIT UPS ( SPLIT UP ) 50 BALL SLAMS 12 MIN AMRAP |
Phase 2 FitnessThe Evolution of Fitness Archives
June 2022
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