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WARM UP
DYNAMIC STRETCHES SHUTTLE RUN PLANK 30/30 X 2 STRENGTH WORK STRICT PRESS 5 X 5 WEIGHTED REVERSE LUNGES 3 X 6 EACH LEG DUMBBELL BENT ROWS 4 X 8 CONDITIONING CIRCUIT BATTLE ROPE BALL SLAMS AGILITY LADDER LATERAL HI KNEES KBELL FIGURE 8'S PLANK WITH OPPOSITE KNEE TOUCHES 40/20 X 3 1 MIN REST BETWEEN ROUNDS
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WARM UP
STRETCH JACKS TOE TOUCHES SWING KICKS DRAGON WALKS MOUNTAIN CLIMBERS 30 SEC EACH "MURPH" 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 AIR SQUATS 1 MILE RUN THIS WORKOUT WILL BE DONE AT 8 AM AND WILL BE THE ONLY WORKOUT OF THE DAY WARM UP
STRETCH SHUTTLE RUN BROAD JUMP SQUAT THRUST 30/30 X 2 UPPERBODY RING PUSH UPS BENT OVER ROWS SPLIT STANCE STATIC HOLDS LATERAL SHOULDER SWINGS SINGLE ARM CLEAN AND PRESS LOWERBODY WALL TO WALL SPRINT GOBLET SQUAT W/ PAUSE SINGLE ARM RACK STEP UPS ALT. LUNGES SIDE STEP SQUATS CORE HOLLOW HOLD RUSSIAN TWIST GET UP SIT UPS SPLIT STANCE SIDE TWIST JACKNIVES WARM UP
WARM UP PVC MOBILITY WALKING KBELL SWINGS BEAR CRAWLS 30/30 X 2 STRENGTH WORK DUMBBELL ALTERNATING LUNGES - (1 DUMBBELL) 3 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 SHUTTLE RUN INCH WORMS 30/30 X 2 STRENGTH WORK SNATCH GRIP RDL'S 5 X 5 USE LIGHT WEIGHT TO REVISIT FORM SNATCH GRIP HI PULLS FROM THE HANG POSITION 5 X 5 SNATCHES 5 X 5 LIGHT WEIGHT TO REVISIT TECHNIQUE CONDITIONING 25 DU'S OR 50 SINGLES 5 PULL UPS / RING ROWS 5 HR PUSH UPS 2 RUNS WALL TO WALL 3 MIN ON - 1 MIN REST 3 ROUNDS WARM UP
DYNAMIC STRETCHES KNEE TUCKS SWING KICKS AIR SQUATS TOE TOUCHES PLANK 30 SEC EACH CIRCUIT 1- BODYWEIGHT HI KNEES RUNNING IN PLACE PLYO JUMPS LATERAL LINE TOUCHES MOUNTAIN CLIMBERS HOLLOW ROCKS 40/20 X 2 1 MIN REST BETWEEN CIRCUIT 2 - SLAM BALL TOE TOUCHES BALL SLAMS G2OH STATIC HOLD SQUAT- ARMS STRAIGHT OUT RUSSIAN TWIST 40/20 X 2 CIRCUIT 3 - SINGLE DUMBBELL ALT. FRONT RAISES ALT. LUNGES SINGLE ARM STANDING FLYS- SWITCH AT 20 SEC ALT. KICKBACKS WEIGHTED SCISSOR KICKS 40/20 X 2 WARM UP
PVC MOBILITY JUMP ROPE 1 MIN ON - 30 SEC REST 2 ROUNDS STRENGTH WORK DUMBBELL SUPINATED GRIP BENT ROWS 4 X 8 DUMBBELL LATERAL RAISES 4 X 8 DUMBBELL SIDE STEP LUNGES 4 X 4 EACH LEG CONDITIONING CIRCUIT WORK ROWING ROPE CLIMBS OR SEATED ROPE CLIMB BOX STEP UPS NEGATIVE PULL UPS - USE BOX IF NEEDED HEAVY SLAM BALL OVER THE SHOULDER PLANK 1 MIN ON - 30 SECOND REST 2 ROUNDS WARM UP
PVC MOBILITY JUMPING JACKS AIR SQUATS TOE TOUCHES SWING KICKS DRAGON WALKS 30 SEC EACH STRENGTH WORK STRICT PRESS 5 X 5 HAMMER CURLS 4 X 8 GOBLET SQUATS 3 X 10 CONDITIONING 200M RUN 10 POWER CLEANS 65/95 8 SIT UPS 6 BURPEES 5 MIN ON - 1 MIN REST 2 ROUNDS WARM UP
DYNAMIC STRETCHES JUMPING JACKS AIR SQUATS TOE TOUCHES MOUNTAIN CLIMBERS PLANK 30 SEC EA UPPERBODY BATTLE ROPE FARMERS CARRY TIRE STRIKES DUMBELL ALT. PRESS RING ROWS LOWERBODY AGILITY LADDER BOX SQUATS TRIPLE BROAD JUMPS JUMP ROPE ALT JUMP LUNGES CORE FLUTTER KICKS SCISSOR KICKS HI HIPS LEG TOSSES FLOOR WIPERS WARM UP
DYNAMIC STRETCHES JUMPING JACKS AIR SQUATS SWING KICKS TOE TOUCHES PLANK 30 SEC EACH CIRCUIT 1 MED BALL TOE TAPS MED BALL 90 DEGREE CRUNCH SQUAT THRUST W/ MED BALL JACKNIVES WITH MED BALL MED BALL OVERHEAD SQUATS CIRCUIT 2 FLUTTER KICKS PLANK JACKS PLYO JUMPS SQUAT THRUST FLOOR WIPERS CIRCUIT 3 JUMP ROPE KBELL SUMO HI PULLS KBELL STATIC SQUAT KBELL UP CHOPS KBELL ALT. SWINGS 40/20 X 2 1 MIN REST BETWEEN ROUNDS WARM UP
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 JUMP ROPE 1 MIN ON - 30 SEC OFF 2 ROUNDS UPPERBODY ALTERNATING T-PLANKS RING PUSH UPS KBELL RACK CARRIES KBELL FARMERS CARRIES DUMBELL SNATCHES LOWERBODY WALKING LUNGES PLYO JUMPS LADDER SCISSOR JUMPS LATERAL LINE TOUCH STATIC SQUAT HOLD CORE INCH WORMS WEIGHTED FLUTTER KICKS WEIGHTED SCISSORS PLANK TO TOE TOUCH PLANK UP DOWN'S( HANDS TO FOREARMS) 40/20 X 2 ...
WARM UP DYNAMIC STRETCHES 10 AIR SQUATS 10 SWING KICKS 10 INCH WORMS 10 PUSH UPS STRENGTH WORK KBELL SUMO HI PULLS CHOOSE A WEIGHT THAT'S CHALLENGING BUT STILL ALLOWS FULL R.O.M 4 X 6 KBELL GOBLET SQUATS 3 X 8 KBELL RUSSIAN TWIST 3 X 12 CONDITIONING METCON - 1 2 BURPEES 1 WALL TO WALL RUN 5 BALL SLAMS EMOM - 10 MINUTES 2 MIN REST THEN... METCON 2 PARTNER ROW TEAMS OF 2 - 3 IF NEEDED 100 CAL ROW FOR TIME 8 MIN TIME CAP WARM UP
PVC MOBILITY JUMPING JACKS AIR SQUATS TOE TOUCHES SWING KICKS DRAGON WALKS 30 SEC EACH STRENGTH WORK DEADLIFTS 5 X 5 DUMBELL STRICT PRESSES 4 X 8 DUMBELL BENT ROWS 4 X 8 CONDITIONING 20 DU'S OR 40 SINGLES 5 POWER CLEANS 75/115 10 SIT UPS 5 PULL UPS / RING ROWS 4 MIN ON - 1 MIN REST 3 ROUNDS WARM UP
STRETCH HI KNEES TOE TOUCHES SWING KICKS DRAGON WALKS PLANK 30 SEC EACH CIRCUIT 1 JUMP ROPE WIDE/NARROW PUSH UPS LATERAL STEP SQUATS KBELL FIGURE 8'S WEIGHTED TEMPO FLUTTER KICKS CIRCUIT 2 WEIGHTED SQUAT JUMPS G2OH WEIGHTED WALKING LUNGES ALT.BENT ROWS GET UP SIT UPS CIRCUIT 3 LADDER SPRINTS LATERAL MOVING PLANKS LADDER ICKY SINGLE ARM THRUSTERS LADDER 2 IN 2 OUT 40/20 X 2 1 MIN REST |
Phase 2 FitnessThe Evolution of Fitness Archives
June 2022
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