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10 ANCHORED SQUATS 10 INCH WORMS 10 SWING KICKS DYNAMIC STRETCHES WARM UP AGILITY LADDER- SPRINTS WALKING PUSH UPS 40/20 X 2 EACH 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. 65/95 INTERMEDIATE 45/75 BEG 35/ 55
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GW
PVC MOBILITY WARM UP AIR SQUATS MOUNTAIN CLIMBERS PUSH UPS PLANK 20 SECONDS EACH 40 SECOND REST 3 SETS STRENGTH WORK EMPTY BAR 3 POS STRETCH 5 HANG POWER CLEANS 5 POWER CLEANS 5 SQUAT CLEANS 5 PUSH PRESS 5 SPLIT JERKS STRENGTH WORK PRACTICE CLEAN AND JERKS 15 MIN TIME CAP IF YOU HAVE A 1RM WORK BETWEEN 60-70% IF NOT BASE WEIGHTS OF WHAT YOUCAN COMFORTABLY "PUSH PRESS" FOR CONTROL PURPOSE CONDITIONING WORK 12 KBELL SWINGS (MAX 35/50 LBS- MIN 20/35 #) 50 JUMP ROPE SINGLES 12 KBELL SNATCHES 50 JUMP ROPE SINGLES 6 MIN ON - 1 MIN REST 2 ROUNDS GW
DYNAMIC STRETCHES WARM UP BEAR CRAWLS TOE TOUCHES HOLLOW HOLD 30/30 x2 STRENGTH WORK BENT ROW 5x10 ADD WEIGHT EACH SET CONDITIONING 8 DEADLIFTS 95/135 8 LATERAL BAR BURPEES 8 SIT UPS 10 MIN AMRAP GW
PVC MOBILITY 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
10 INCH WORMS DYNAMIC STRETCHES WALL TO WALL SHUTTLE RUN 30/30 X 2 UPPER BODY MED BALL FLOOR SLAMS MED BALL PUSH UPS MED BALL SQUAT PRESS MED BALL G2OH MED BALL TRICEP EXTENSIONS LOWER BODY MED BALL TOE TAPS MED BALL SQUATS MED BALL WALKING OH LUNGES MED BALL PLYO JUMPS MED BALL SPRINTS CORE MED BALL RUSSIAN TWIST MED BALL PLANK MED BALL JACK NIVES MED BALL SIT UP PRESSES MED BALL WHEEL BARRELS 40/20 X 2 GW
DYNAMIC STRETCHES WARM UP BELLY SPRINTS INCH WORMS SQUAT HOLD 40/20 x2 1 MIN REST STRENGTH WORK BACK SQUATS 3 SEC PAUSE AT BOTTOM 5x4 60-80% CONDITIONING 8 G2OH 25/45 6 BOX JUMP OVERS 10 MIN EMOM GW
10 SWING KICKS 10 INCH WORMS 10 PUSH UPS PVC MOBILITY METCON 1 10 WALL BALLS 1 RUN WALL TO WALL EMOM- 5 MIN EMPTY BAR 3POS- CLEAN 5 RDL 5 DEADLIFTS STRENGTH WORK DEADLIFTS 4 X 8 METCON 2 5 KBELL OH SQUATS LEFT HAND RX-35/50 INT- 25/35 - SCALE 15/25 3 BURPEES 5 OH SQUATS RIGHT HAND 3 BURPEES 25 DU' S OR 50 SINGLES 4 MIN ON - 1 MIN REST 2 ROUNDS 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 PRACTICE SNATCHES ALL VARIATIONS 15 MIN CONDITIONING 20 KBELL SWINGS 20 AIR SQUATS 20 HR PUSH UPS 20 SIT UPS 10 MIN AMRAP 2 MIN REST FINISH WITH 2 MIN MAX REP TIRE FLIPS TEAMS GW
DYNAMIC STRETCHES WARM UP SHUTTLE RUN BROAD JUMP DRAGON WALKS 30/30 x2 CORE SPIDER-MAN PLANK FLUTTER KICKS SCISSOR KICKS SUPERMAN 30/30 x2 CONDITIONING “DT” 12 DEADLIFTS 105/155 9 HANG POWER CLEANS 6 PUSH JERKS 5 ROUNDS FOR TIME (20 MIN TIME CAP) 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
DYNAMIC STRETCHES WARM UP BANDED MONSTER WALKS INCH WORMS SQUAT HOLD 30/30 x20 STRENGTH WORK STRICT PRESS 3 SEC TEMPO UP AND RE-RACKING 55-75% CONDITIONING 10 STEP UPS 8 DEADLIFTS 115/155 6 ALT. JACKKNIVES 10 MIN AMRAP GW
STRETCH AGILITY LADDER 1 MIN ON - 30 SEC REST 5 ROUNDS INTERVAL CIRCUIT ALTERNATING WIDE/ NARROW PUSH UPS KBELL BENT ROWS BUMPER PLATE G2OH SKATER JUMPS W/ CONE BANDED UP DOWNS MED BALL OH LUNGES PLANK TO KNEE/ TOE TOUCH MED BALL JACKNIVES KNEELING MED BALL HALF TWIST 40/20 X 2 1 MIN REST BETWEEN ROUNDS GW
PVC MOBILITY WARM UP SHUTTLE RUN WALL BALLS 30/30 X 3 EACH STRENGTH WORK BAR COMPLEX 1 POWER CLEAN 2 HANG SQUAT CLEANS WORKING UP TO BEST HEAVY SET METCON 2 " MEGAN" BURPEES KBELL SWINGS 35/50 DOUBLE UNDERS 21-15-9 FOR TIME SCALE DOUBLE UNDERS WITH 40-30-20 SINGLE UNDERS GW
DYNAMIC STRETCHES WARM UP BEAR CRAWLS TOE TOUCHES PLANK 30/30 x2 STRENGTH WORK RDL’S 5x10 START AT 50% OF CLEAN 1RM CONDITIONING 6 PUSH PRESS 65/95 8 ALT. FRONT RACK LUNGES 65/95 10 MIN EMOM |
Phase 2 FitnessThe Evolution of Fitness Archives
January 2022
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