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GW
PVC MOBILITY WARM UP WALKING KB SWINGS PLYO JUMPS INCH WORMS PLANK 20 SEC EACH - 1 MIN REST 2 ROUNDS STRENGTH WORK SPLIT STANCE KBELL PRESSES 4 X 8 LEFT FOOT FORWARD/ RIGHT FOOT FORWARD CONDITIONING 8 PUSH UPS 10 FRONT SQUATS 65/95# 12 SIT UPS 10 MIN AMRAP
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GW
STRETCH SHUTTLE RUN 20 SEC BROAD JUMP 20 SEC PLANK 20 SEC REST 20 SEC 3 SETS UPPERBODY WALKING PUSH UPS NEG. RING ROWS KBELL SPLIT CARRIES DUMBELL FOREARM CURLS DUMBELL FRONT/ LATERAL RAISES LOWERBODY SINGLE LEG LATERAL CONE JUMPS AGILITY LADDER SCISSOR JUMPS BOX SEATED PLYO JUMPS W/ MED BALL WEIGHTED WALKING LUNGES STATIC HELD SQUAT W/ BAND CORE ALT. HOLLOW JACKNIVES WEIGHTED T-PLANK WEIGHTED SIDE BENDS SINGLE ARM WEIGHTED PLANK W/ LEG RAISE CATAPULT SIT UPS W/ PARTNER GW
10 DRAGON WALKS 10 JUMPING JACKS PVC MOBILITY WARM UP BRIDGE RUN BENT ROW- SNATCH GRIP 4 X 10 WEIGHTED GOOD MORNINGS 4 X 6 LIGHT WEIGHT CONDITIONING 10 AIR SQUATS 10 PUSH PRESS 65/95 10 SIT UPS 4 MIN ON - 1 MIN REST 2 ROUND AMRAP GW
10 AIR SQUATS 10 PUSH UPS 10 SWING KICKS STRETCH WARM UP 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 WEIGHTED ALTERNATING LUNGES 5 SQUAT THRUST 3 MIN ON - 1 MIN REST 3 ROUNDS GW
STRETCH WARM UP SHUTTLE RUN - 20 SEC INCH WORMS - 20 SEC REST 20 SEC 3 SETS STRENGTH WORK PRACTICE POWER & SQUAT CLEANS 10-15 MIN CONDITIONING 50 JUMPROPE SINGLES 15 BOX STEP UPS 10 MOUNTAIN CLIMBERS 5 BURPEES 1 RUN WALL TO WALL 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 SHUTTLE RUNS 30/30 X 3 UPPERBODY PUSH UP TO SUPERMAN G2OH W/ BUMPER PLATE BANDED CURLS TRICEP EXT. MED BALL WALL TOSS LOWERBODY BANDED LATERAL STEPS 5 COUNT LEFT/RIGHT BOX STRADDLE JUMPS LATERAL LINE TOUCHES ASSISTED PISTOLS ON RINGS CONE ZIG ZAGS CORE W/ KBELL HOLLOW PRESSES PLANK AND ROW 360'S UP CHOPS HINGE LIFTS 40/20 X 2 GW
10 AIR SQUATS 10 INCH WORMS WARM UP AGILITY LADDER 5 ROUNDS 1 MIN ON- 30 SEC EREST STRENGTH WORK KBELL REVERSE GRIP SPLIT STANCE PRESSES 4 X 10 EA. ARM CONDITIONING 30 DU'S OR 60 SINGLE UNDERS 15 GOBLET SQUATS 10 BURPEES OVER KBELL 3 MIN ON- 1 MIN REST 3 ROUNDS 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 30 SECONDS EACH REST 1 MIN 2 ROUNDS STRENGTH WORK STRICT PRESS W/ 3 SEC PAUSE AT TOP 5 X 6 START AT 60% 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
DYNAMIC STRETCHES WARM UP BATTLE ROPE RING ROWS PLYO JUMPS PLANK HOLLOW ROCKS 40/20 X 2 STRENGTH WORK SINGLE LEG WEIGHTED BOX STEP UPS 4 X 10 EA. LEG GET UP SIT UPS 3 X 6 EA. ARM CONDITIONING 10 POWER CLEANS 65/95 10 MED BALL SLAMS 10 WEIGHTED JACKNIVES 2 RUNS WALL TO WALL 12 MIN AMRAP GW
DYNAMIC STRETCHES WARM UP BEAR CRAWLS DRAGON WALKS INCH WORMS 30 /30 X 2 STRENGTH WORK SINGLE LEG RDL'S 4 X 8 MARCHING PLANKS 4 X 10 CONDITIONING DEADLIFTS 115/155 LBS KBELL SWINGS 35/50 LBS ASCENDING LADDER 2-4-6-8-10-12-ETC...…. 12 MIN AMRAP GENERAL WARM UP
10 WALKING PUSH UPS 10 BROAD JUMPS 10 INCH WORMS PVC MOBILITY METCON 1 6 WALL BALLS 6 BURPEES EMOM- 5 MIN EMPTY BAR 3POS- SNATCH GRIP 3 MUSCLE SNATCH 3 POWER SNATCH 3 SQUAT SNATCH 3 OH SQUATS STRENGTH HANG SNATCH "DOUBLE" 1 POWER 1 SQUAT TECHNIQUE WORK METCON 2 200M RUN 10 PUSH PRESS 45/75# 10 FRONT SQUATS 45/75# 10 BAR FACING BURPEES 5 ROUNDS FOR TIME GW
STRETCH JUMP ROPE 2 MIN UPPERBODY ISO HALF PUSH UP TO SUPERMAN KBELL BENT ROWS KBELL REVERSE GRIP SPLIT STANCE PRESS KBELL SQUEEZE PRESS SPIDERMAN PUSH UPS LOWERBODY SINGLE LEG DEFECIT BANDED KICKOUTS CONE DOUBLE JUMPS LADDER SPRINTS GOBLET SQUAT W/ 3 SEC PAUSE WEIGHTED WALKING LUNGES CORE WEIGHTED HOLLOW HOLDS W/ MED BALL RUSSIAN 1/2 TWIST W/ MED BALL HOLLOW TOSSES W/ MED BALL TEMPO MOUNTAIN CLIMBERS MED BALL KNBEE TUCK TO JACKNIVE 40 SECONDS ON - 20 SECOND REST 2 ROUNDS EACH 1 MIN REST BETWEEN ROUNDS GW
10 ANCHORED SQUATS 10 WALL SCAP STRETCHES DYNAMIC STRETCHES WARM UP 50 WALL BALLS STRENGTH WORK BAR COMPLEX 1 HANG POWER CLEAN 1 FRONT SQUAT 1 PRESS ( PUSH OR STRICT ) 15 MIN TO WORK ON BEST SET CONDITIONING PARTNER WORKOUT ( TEAMS OF 2 OR 3 ) 60 BURPEES TO PLATE 60 MED BALL SIT UPS 60 SUMO HI PULLS WITH KBELL 14 MIN AS MANY REPS AS POSSIBLE FOR TOTAL REP SCORE REPS ARE SPLIT BETWEEN TEAM PERSON OR TEAMMATES NOT DOING REPS HAVE TO HOLD PLANK WHILE WAITING THEIR TURN |
Phase 2 FitnessThe Evolution of Fitness Archives
January 2022
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