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GW
DYNAMIC STRETCHES WARM UP JUMPING JACKS TOE TOUCHES WALKING PUSH UPS MOUNTAIN CLIMBERS 40/20 X 2 1 MIN REST STRENGTH WORK WITH DUMBELL RUSSIAN HALF TWIST PLANK AND PULL PLANK AND DRAG WEIGHTED FLUTTER KICKS WEIGHTED SCISSOR KICKS 40/20 X 2 CONDITIONING TEAM WORKOUT ROW INTERVALS OF 1200M - 900M - 600M - 300M FOR TIME WHILE TEAMMATES HOLD A BUMPER PLATE 15/25 20 MIN TIME CAP RULES: 1) YOU CANNOT REST BUMPER PLATE ON YOUR BODY OR HOLD IT BY THE MIDDLE HOLE 2) TEAMMATES CAN ONLY PUT WEIGHT DOWN WHEN ROWER IS AT A DEAD STOP, SO EITHER DURING TRANSITION OR IF SOMEONE CALLS OUT "BREAK" IF SOMEONE CALLS BREAK, THE ROWER MUST STOP IMMEDIATELY . AT THAT POINT THE ROWER CAN PROCEED ONLY WHEN EVERYONE IS BACK TO HOLDING THEIR PLATES 3) IF SOMONE DROPS THEIR WEIGHT, OR TOUCHES THEIR BODY WITH THE WEIGHT WITHOUT CALLING FOR BREAK AND THE ROWER IS STILL MOVING, ITS AN AUTOMATIC 5 BURPEE PENALTY FOR THE TEAMMATES HOLDING THE PLATES AND THE ROWER MUST WAIT TIL THE BURPEES ARE COMPLETED AND THE TEAMMATES ARE BACK TO HOLDING THEIR PLATES
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GW
10 ANCHORED SQUATS DYNAMIC STRETCHES WARM UP BATTLE ROPE PLYO JUMP PLANK 40/20 X 2 STRENGTH WORK WEIGHTED BOX STEP UPS CARRYING 2 KBELLS FARMERS CARRY STYLE 4 X 10 EA. LEG CONDITIONING 10 PUSH PRESS 65/95 10 MED BALL SLAMS 10 WEIGHTED JACKNIVES 2 RUNS WALL TO WALL 12 MIN AMRAP GW
DYNAMIC STRTECH WARM UP JUMPING JACKS BELLY SPRINTS INCH WORMS PLANK 30/30 X 2 DEADLIFTS 5 X 8 55-75% CONDITIONING 10 G2OH 15/25 LBS 8 WEIGHTED WALKING LUNGES 15/25# 6 SPIDERMAN PUSH UPS 4 MIN ON - 1 MIN REST 2 ROUNDS GW
STRETCH JUMP ROPE 2 MIN UPPER PUSH UP TO T-PLANK RING ROWS SEATED BUMPER PRESS SPLIT STANCE KBELL ROW BANDED CURLS LOWER LATERAL BANDED SIDE STEPS REVERSE LUNGES PRISONER PLYO SQUATS AGLITY LADDER ASSISTED PISTOLS CORE PLANK W/ LATERAL BAND PULL V-UPS OVER CONE HOLLOW SIDE BENDS UP DOWN PLANKS OVER/UNDER W/ SOFT BALL GW
10 SWING KICKS 10 WALL SCAP STRETCH PVC MOBILITY WARM UP AGILITY LADDER 1 MINON- 30 SEC REST 5 ROUNDS WEIGHTED GOOD MORNING LIGHT WEIGHT 4 X 5 BACK SQUATS 4 X 5 65-80% CONDITIONING 5 SNATCHES 55/75# 5 T2B OR K2E EMOM- 10 MIN GW
PVC MOBILITY WALKING KB SWINGS WALKING KB LUNGES STATIC KB SQUAT HOLD 40/20 X 2 1 MIN REST BETWEEN STRENGTH WORK RDL'S 4 X 8 - START AT EMPTY BAR DEADLIFTS 4 X 8 START AT 50% OF 1RM CONDITIONING 50 JUMP ROPE SINGLES 15 SIT UPS 10 ALT. DUMBELL SNATCHES 5 BURPEES 8 MIN AMRAP 2 MIN REST THEN.. TEAM ROW 5 MIN FOR MAX CALORIES GW
10 INCH WORMS DYNAMIC STRETCHES WARM UP SHUTTLE RUN 30/30 X 3 STRENGTH WORK STRICT PRESS USING 3 SECOND TEMPO IN BOTH PRESS AND RE-RACK (UP AND DOWN) 5 X 5 55-75% CONDITIONING "THE CHIEF" 3 POWER CLEANS 95/135 LBS 6 PUSH UPS 9 AIR SQUATS 3 MIN ON- 1 MIN REST 5 ROUNDS GW
10 PUSH UPS 10 SWING KICKS DYNAMIC STRETCH WARM UP G20H 15/25 BEAR CRAWLS INCH WORMS 30/30 X 3 STRENGTH WORK BARBELL BENT OVER ROWS 5 X 10 BARBELL SHRUGS 5 X 10 CONDITIONING 18 THRUSTERS 55/75# 12 SQUATS THRUST 6 HAND STAND PUSH UPS OR 2 WALL WALKS 12 MIN AMRAP AT MINUTES 4 AND 8 STOP WHEREVER YOU ARE AND HOLD A 1 MIN PLANK THE RESUME FROM THERE GW
STRETCH WALL TO WALL RUNS 30/30 X 3 UPPER ALT WIDE/ NARROW PUSH UPS KBELL BENT ROWS DUMBELL CLEAN AND PRESS DUMBELL NEG. CURLS SINGLE ARM LATERAL FLYS LOWER SHUTTLE RUN AGILITY LADDER SKATER JUMPS W/ CONE BANDED UP DOWNS MED BALL OH LUNGES CORE PLANK TO KNEE/ TOE TOUCH MED BALL JACKNIVES KNEELING MED BALL HALF TWIST (2) SHOULDER TAPS +(2) MOVING PLANKS 4 HOLLOW TOSSES + 4 WEIGHTED SCISSORS 40/20 X 2 GW
DYNAMIC STRETCHES WALL TO WALL RUNS 30/30 X 3 METCON 1 WALKING KBELL SWINGS STATIC KBELL SQUAT HOLDS 30/30 X 3 EA. 1 AND 1/4 FRONT SQUATS 5 X 5 START AT 50% CONDITIONING BOX JUMP PULL UPS RING PUSH UPS SLED DRAGS BAG FLIPS 30/30 1 MIN REST 3 ROUNDS GW
PVC SHUTTLE RUNS 30/30 X3 CORE SUPERMAN PLANK HOLLOW HOLD PLANK JACKS 90 DEGREE CRUNCH FLOOR WIPERS 40/20 X 2 TEAM WORKOUT 3 ROUNDS FOR TIME OF 600M ROW 50 KBELL THRUSTERS @ 20LBS 50 BOX STEP UPS 50 KBELL SWINGS 25/35# 50 RING ROWS 20 MIN TIME CAP GW
10 ANCHORED SQUATS DYNAMIC STRETCHES WARM UP JUMPING JACKS BROAD JUMPS TOE TOUCHES 20 SECONDS EA. 20 SECOND REST 5 ROUNDS STRENGTH WORK BACK SQUATS @ TEMPO 5 X 5 55-75% CONDITIONING DEADLIFTS @ 70% OF YOUR 1RM BAR FACING BURPEES SIT UPS ASCENDING LADDER 2-4-6-8-10-12-ETC.... 10 MIN AMRAP GW
PVC MOBILITY 10 JUNK YARD DOGS METCON 1 AGILITY LADDER 5 ROUNDS STRENGTH WORK STRICT PRESS 5 X 5 50-70% METCON 2 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 JOG IN PLACE -30 SEC JUMPING JACKS - 30 SEC TOE TOUCHES - 30 SEC SQUAT THRUST -30 SEC REST 30 SEC 2 SETS UPPERBODY KBELL REVERSE GRIP PUSH PRESS KBELL CROSS BODY SNATCH TRIPPLE PUSH UPS DUMBELL LATERAL 360'S NEGATIVE RING ROWS LOWERBODY SINGLE LEG JUMP KNEE TUCKS PRISONER SQUATS LATERAL LINE JUMPS UP DOWN'S USING 2 BUMPERS 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
October 2021
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