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WARM UP
JUMPING JACKS AIR SQUATS PUSH UPS SHOULDER TAPS MOUNTAIN CLIMBERS 30 SEC EACH ( 2 ROUNDS ) AGILITY LADDER SPRINT HI KNEES ICKY SKIERS 2 IN 2 OUT 1 MIN ON - 30 SEC OFF TEAM WORKOUT 1000 METER ROW 100 WALL BALLS 100 BALL SLAMS 100 SIT UPS 100 BOX STEP UPS 30 MIN AMRAP
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WARM UP
STRETCH JUMPING JACKS AIR SQUATS KNEE TUCKS SWING KICKS TOE TOUCHES 30 SEC EACH CIRCUIT 1 WALKOUT PUSH UPS THREAD THE NEEDLE WALL TO WALL RUN PLYO JUMPS FLOOR WIPERS CIRCUIT 2 SQUAT THRUST TO BROAD JUMP PLANKING UP/ DOWNS HOLLOW ROCKS SIDE STEP LUNGES ALT.. FLUTTER KICKS CIRCUIT 3 LATERAL DOUBLE JUMPS KNEETUCK TO MARCHING PLANK SQUAT TO SIDE KICK FORWARD/ REVERSE BEAR CRAWL TEMPO PLYO JUMPS 40/20X 2 1 MIN REST WARM UP
PVC MOBILITY AIR SQUATS TOE TOUCHES JACKS SWING KICKS DRAGON WALKS STRENGTH WORK BACK SQUATS 5 X 5 55-75% BARBELL SUPINATED GRIP BENT ROWS 4 X 8 DUMBELL STANDING FLYS 4 X 8 CONDITIONING 7 DEADLIFTS 95/135# 8 LATERAL BAR BURPEES 9 KBELL SWINGS 35/45# 12 MIN AMRAP WARM UP STRETCH SHUTTLE RUNS BEAR CRAWLS 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 ONE TIME THROUGH STRENGTH WORK PRACTICE SNATCHES CONDITIONING METCON 3 PULL UPS 3 PUSH PRESSES 75/115# 3 T2B OR JACKNIVE SIT UPS 3 DUMBELL CARRY BOX STEP OVERS 25/35# 3 MIN ON - 1 MIN REST 3 ROUNDS WARM UP
STRETCH JACKS HEEL KICKS KNEE TUCKS WINDMILLS MOUNTAIN CLIMBERS 30 SEC EACH UPPER BODY ALTERNATING WIDE GRIP / NARROW GRIP PUSH UPS MED BALL SLAMS DUMBBELL BENT OVER ROWS DUMBBELL CLEAN AND PRESS DUMBBELL NEGATIVE CURLS LOWER BODY 3-2-1 SQUAT JUMPS LATERAL HI KNEES COSSACK SQUATS MED BALL OH STATIONARY LUNGES FRONT- REVERSE KICKS CORE PLANK TO KNEE TOUCH MED BALL JACKNIVES KNEELING MED BALL LATERAL SWINGS MOVING PLANKS HOLLOW TOSSESS WARM UP
PVC MOBILITY AIR SQUATS SWING KICKS TOE TOUCHES DRAGON WALKS PLANK 30 SEC EACH STRENGTH WORK DUMBBELL CURLS 3 X 12 SINGLE DUMBBELL TRICEP EXTENSIONS 3 X 12 CONDITIONING 25 DU'S OR 50 SINGLES 15 WALL BALLS 25 DU'S OR 50 SINGLES 15 PUSH PRESS 65/95# 4 ROUNDS FOR TIME 16 MIN TIME CAP REST 5 MIN FINISH WITH TEAM MED BALL RELAY - 4 SQUARE DISTANCE 14# BALL 5 MIN FOR TOTAL REPS WARM UP
DYNAMIC STRETCHES JUMPING JACKS KNEE TUCKS MOUNTAIN CLIMBERS ALT . PUSH UP TO T-PLANK HOLLOW ROCKS 30 SECONDS EACH STRENGTH WORK BARBELL RDL'S 4 X 8 DUMBBELL FRONT RAISES 3 X 10 CONDITIONING 4 DEVIL'S PRESSES ( CHOOSE DUMBELL WEIGHT) 6 JUMP SWITCH LUNGES 8 LATERAL LINE TOUCHES ( START IN 1 CORNER..COUNT EA. SHUFFLE AS 1) 7 MIN ON - 1 MIN REST BUT .... (1 MIN REST IS HOLDING A PLANK) 2 ROUNDS WARM UP
WARM UP DYNAMIC STRETCHES SHUTTLE RUNS BEAR CRAWLS PLANK 30/30 X 1 UPPERBODY WALK OUT PUSH UPS STANDING TRUCK DRIVERS W/ BUMPER PLATE DUMBELL HAMMER CURLS STANDING DUMBELL FLYS DUMBELL RENEGADE ROWS 40/20 X 2 1 MIN REST BETWEEN ROUNDS LOWERBODY SQUAT JUMPS UP /DOWN'S ON BUMPER PLATE ( FAST FEET) LATERAL HI -KNEES ( IN SQUARE , RED LINE TO RED LINE ) AGILITY LADDER ICKY AGILITY LADDER2 SCISSOR JUMPS 40/20 X 2 1 MIN REST BETWEEN ROUNDS CORE SUPERMAN PLANK ( LIFT ONE ARM AT A TIME WITH 2 COUNT) DOUBLE LEG RAISES OVER A CONE ( SITTING DOWN, LEANING BACK, HANDS BEHIND YOU ON FLOOR) MOVING PLANKS ( 2 STEPS LEFT- 2 STEPS RIGHT) WEIGHTED HOLLOW ROCKS W/MED BALL PARACHUTERS 40/20 X 2 1 MIN REST BETWEEN ROUNDS STRETCH
JUMPING JACKS SWING KICKS TOE TOUCHES KNEE TUCKS PLANK 30 SEC EACH CIRCUIT 1 BALL SLAMS SQUAT THRUST W/ SLAM BALL HOLLOW TOSSES W/ SLAM BALL STANDING LATERAL TWIST W/ BALL TOE TAPS ON BALL CIRCUIT 2 STATIC STAR PLANK BROAD JUMP (THEN TAKE A STEP BACK) TEMPO FLUTTER KICKS HI HIPS LADDER SPRINTS CIRCUIT 3 SIT UPS W/ALT.DUMBELL PRESSES DUMBELL SNATCHES PLANK W/ DUMBELL DRAG WEIGHTED RUSSIAN TWIST WEIGHTED T- PLANK 40/20 X 2 1 MIN REST WARM UP
PVC JUMPING JACKS TOE TOUCHES HI KNEES INCH WORMS MOUNTAIN CLIMBERS 30 SEC EACH JUMP ROPE 1 MIN ON - 30 SEC REST 3 ROUNDS SQUAT THRUST 30 SEC PLYO JUMPS 30 SEC REST 30 SEC 3 ROUNDS CONDITIONING “THE CHIEF” 3 POWER CLEANS 95/135 ( THOSE NEW TO BARBELL CLEANS USE DUMBBELLS INSTEAD) 6 PUSH UPS 9 AIR SQUATS 3 MINS ON 1 MIN REST 5 ROUNDS WARM UP
PVC MOBILITY BROAD JUMPS INCH WORMS HOLLOW ROCKS 30/30 X 2 AGILITY LADDER SPRINTS LATERAL HI KNEES SKATER JUMPS 1 MIN ON - 30 REST EACH STRENGTH WORK HEAVY KBELL GOBLET SQUATS ( PICK A CHALLENGING WEIGHT BUT CAN STILL DO 8 REPS) 3 X 8 DUMBBELL SPLIT STANCE PUSH PRESSES 4 X 8 4 REPS LEFT FOOT FORWARD 4 REPS RIGHT FOOT FORWARD CONDITIONING 10 ALT. DUMBELL SNATCHES 25/35# 10 T2B - K2E - OR JACKNIVE SIT UPS 10 BALL SLAMS 2 RUNS WALL TO WALL 4 MIN ON - 1 MIN REST 3 ROUNDS WARM UP
PVC MOBILITY JACKS INCH WORMS KNEE TUCKS SWING KICKS PLANK 30 SEC EACH STRENGTH DUMBBELL NEGATIIVE CURLS ( REGULAR SPEED UP- 3 COUNT DOWN) 3 X 8 SINGLE DUMBBELL PLYO JUMPS - WEIGHT ON CHEST 3 X 8 SINGLE DUMBBELL OVERHEAD TRICEP EXTENSIONS 3 X 10 CONDITIONING 6 DUMBBELL THRUSTERS 6 LATERAL BURPEES OVER DUMBBELLS 6 WEIGHTED RUSSIAN TWIST 6 WEIGHTED HOLLOW PRESSES 3 MIN ON - 1 MIN REST 3 ROUNDS 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 THRUSTERS W/ MED BALL JACKNIVES WITH MED BALL MED BALL OVERHEAD SQUATS CIRCUIT 2 FLUTTER KICKS PLANK JACKS PLYO JUMPS MARCHING PLANKS 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
PVC MOBILITY WALKING KBELL SWINGS MOUNTAIN CLIMBERS 30/30 X 3 STRENGTH WORK DEADLIFTS 3 X 8 START AT 50% RENEGADE ROWS 3 X 8 1 PUSH UP PLUS 1 PULL EA. ARM EQUALS 1 REP DUMBBELL SHRUGS 4 X 10 CONDITIONING 8 BALL SLAMS 6 BOX STEP UPS EMOM - 6 MIN 1 MIN REST THEN 6 SQUAT THRUST 8ALT. DUMBELL SNATCHES EMOM - 6 MIN WARM UP
PVC MOBILITY JUMPING JACKS HEEL KICKS TOE TOUCHES AIR SQUATS INCH WORMS 30 SEC EACH STRENGTH WORK STRICT PRESS W/ 3 SEC HOLD AT THE TOP OF EACH LIFT START AT 50% 3 X 7 GOBLET SQUAT W/ 3 SEC HOLD AT THE BOTTOM OF EACH SQUAT 3 X 7 STANDING DUMBELL FLYS 4 X 8 CONDITIONING "ANNIE" "ANNIE" 50-40-30-20-10 DOUBLE UNDERS SIT UPS REPLACE DOUBLE UNDERS W SINGLES 100-80-60-40-20 |
Phase 2 FitnessThe Evolution of Fitness Archives
June 2022
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