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10 WALL SCAP STRETCH 10 DRAGON WALKS PVC WARM UP INCH WORMS BEAR CRAWLS REST 20 SEC EACH 5 SETS STRENGTH SNATCH EXTENSIONS 4 X 5 AT 80% 3-2-1 SNATCH HI PULLS 3 X 5 AT 60% CONDITIONING 10 SNATCHES 55/75 LBS 10 WALL BALLS 3MIN ON - 1 MIN REST 3 ROUNDS
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GW
10 SWING KICKS 10 DRAGON WALKS PVC MOBILITY WARM UP WALKING PUSH UPS DOUBLE BROAD JUMPS 30/30 X 3 STRENGTH WORK DUMBELL SPLIT JERKS - 4 X 8 CONDITIONING - TEAM WORKOUT 20 MIN WORKOUT 80 CAL ROW THEN WITH REMAINING TIME DO.. 7 THRUSTERS AT 45# ( USE MED BALL FOR FULL DEPTH) 7 PULL UPS OR RING ROWS 7 BURPEES TO PLATE TEAMMATES CONSTANTLY MOVE IN A LINE FOLLOWING ONE ANOTHER THRU THE MOVEMENTS TRYING TO SCORE AS MANY ROUNDS AS POSSIBLE IN REMAINING TIME AFTER THE ROW. BEST WAY TO SCORE A ROUND IS TO COUNT WHEN A TEAMMATE FINISHES THE BURPEES GW
DYNAMIC STRETCHES WARM UP AGILITY LADDER SPRINT 2 IN 2 OUT SKIERS WALKING PLANK ICKY 1 MIN ON - 30 SEC OFF STRENGTH WORK PUSH PRESS 55-75% 3 SECOND PAUSES AT TOP CONDITIONING DEADLIFTS SIT UPS ASCENDING LADDER 2-4-6-8-10-12-14 - ETC..... 10 MIN AMRAP THE WEIGHT OF YOUR DEADLIFTS WILL BE BASED OFF 70% OF YOUR OWN DEADLIFT 1 REP MAX GW
10 PUSH UPS 10 ANCHORED SQUATS PVC MOBILTY WARM UP BATTLE ROPE HOLLOW HOLDS SKATER LUNGES BUMPER PLATE BENT ROWS HIP BRIDGES 40/20 STRENGTH WORK CLEANS 3 X 60% 3 X 65% 3 X 3 70% 3 X 3 75% 5 X 80% CONDITIONING 20 KBELL SWINGS 20 AIR SQUATS 20 HR PUSH UPS 8 MIN AMRAP 2 MIN REST FINISH WITH 2 MIN MAX REP TIRE FLIPS TEAMS GW
DYNAMIC STRETCHES SHUTTLE RUN 30/30 X 3 UPPERBODY MED BALL PUSH UPS RING ROWS W/ 3 SEC PAUSE BUMPER PLATE ALT. FRONT RAISES BUMPER PLATE TRICEP EXTENSIONS KBELL REVERSE PRESS LOWERBODY TRIPPLE BROAD JUMPS WALL TO WALL RUNS W/ MED BALL SIDE STEP SQUATS SPLIT STANCE PLYO JUMPS BANDED LINE TOUCHES CORE MED BALL HOLLOW TOSSES MED BALL MOUNTAIN CLIMBERS MED BALL RUSSIAN HALF TWIST DOUBLE LEG LIFTS OVER MED BALL SUPERMAN PLANKS 40/20 X 2 GW
10 ANCHORED SQUATS DYNAMIC STRETCHES WARM UP BELLY SPRINTS BEAR CRAWLS PLANK 40/20 X 2 STRENGTH WORK GET UP SIT UPS 4 X 10 EA. ARM BOX STEP UPS CARRYING KBELLS FARMERS CARRY STYLE 4 X 8 EA. LEG CONDITIONING 4 THRUSTERS 6 SPIDERMAN PUSH UPS EMOM - 10 MIN WEIGHT OPTIONS ADV. 75/115 INT 65/95 BEG 55/75 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 % CONDITIONING' 30 DU'S OR 60 SINGLES 10 DUMBELL SNATCHES 35/50# 10 SQUAT THRUST 10 PULL UPS / RING ROWS 3 MIN ON- 1 MIN REST 3 ROUND AMRAP GW
STRETCH WARM UP SHUTTLE RUN INCH WORMS JUMPING JACKS 30/30 X 2 STRENGTH WORK HINGE LIFT USING SNATCH GRIP 4 X 6 SNATCH HI PULL 4 X 5 65% CONDITIONING 10 SQUAT CLEANS 55/75# 10 MED BALL SLAMS 10 MED BALL RUSSIAN TWIST 2 WEIGHTED WALL TO WALL RUNS 4 ROUNDS FOR TIME GW
PVC MOBILITY WARM UP PLYO JUMPS - 20 SEC PLANK - 20 SEC MOUNTAIN CLIMBERS - 20 SEC REST 40 SECONDS 3 ROUNDS STRENGTH WORK BACK SQUATS WITH 3-2-1-1-2-3 TEMPO 5 X 5 50-70% CONDITIONING 20 DU'S OR 40 SINGLES 8 HR PUSH UPS 20 SIT UPS 8 KBELL SUMO HI PULLS 35/50# 10 MIN AMRAP GW
STRETCH WALL TO WALL RUNS 30/30 X 3 UPPERBODY RING ROWS W / 5 SEC PAUSE MED BALL SLAM FLOOR/ WALL COMBO MED BALL ALT. PUSH UPS DUMBELL LATERAL RAISE KBELL BENT ROW LOWERBODY MED BALL SQUAT HOLD CATCHERS DRILL SKATER JUMPS BELLY SPRINTS BANDED KNEE LIFTS CORE WITH KBELL WEIGHTED FLUTTER KICKS 1/2 TWIST 360'S UPWARD CHOPS SQUAT PRESS 40/20 X 2 1 MIN REST BETWEEN GW
10 INCH WORMS 10 WALL SCAP STRETCH DYNAMIC STRETCHES WARM UP AGILITY LADDER 5 ROUNDS STRENGTH WORK WALL WALKS 3 X 3 THEN DEADLIFTS 5 X 5 55-75% CONDITIONING "KAREN" 150 WALL BALLS FOR TIME GW
PVC MOBILITY WARM UP WALKING KB SWINGS PLYO JUMPS INCH WORMS PLANK 20 SEC EACH - 1 MIN REST 2 ROUNDS STRENGTH / SKILL WORK SNATCH PRACTICE LIGHT WEIGHT CONDITIONING 8 PUSH UPS 10 FRONT SQUATS 65/95# 12 SIT UPS 10 MIN AMRAP GW
10 DRAGON WALKS STRETCH WARM UP 6 BURPEE BOX JUMP OVERS EMOM - 6 MIN STRENGTH WORK BACK SQUAT 5 X 6 55-75% CONDITIONING 25DU'S OR 50 SINGLES 2 BEAR CRAWLS ( 4 SQUAT DISTANCE TWICE) 10 HOLLOW ROCKS 3 MIN ON- 1 MIN REST 3 ROUNDS GW
PVC MOBILITY 10 JUNK YARD DOGS WARM UP AGILITY LADDER 5 ROUNDS STRENGTH WORK STRICT PRESS 5 X 5 50-70% CONDITIONING 15 KBELL SWINGS 1 RUN WALL TO WALL EMOM - 5 MIN 1 MIN REST 10 WALL BALLS 1 WALL TO WALL RUN EMOM- 5 MIN GW
STRETCH WARM UP SQUAT THRUST TO BROAD JUMPS PLANK UP DOWNS INCH WORMS REST 20 SECONDS EACH 5 ROUNDS STRENGTH WORK 15 MIN TO ESTABLISH CLEAN AND JERK 1 REP MAX CONDITIONING 15 G2OH 10 WEIGHTED WALKING LUNGES 5 HR PUSH UPS 10 MIN AMRAP WEIGHT ADV 25/45 INT 15/25 BEG 10/15 |
Phase 2 FitnessThe Evolution of Fitness Archives
January 2022
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