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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 ) SKATER LUNGES BELLY SPRINTS 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
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WARM UP
DYNAMIC STRETCHES 10 AIR SQUATS 10 SWING KICKS 10 INCH WORMS 10 PUSH UPS KBELL SUMO HI PULLS CHOOSE A WEIGHT THAT'S CHALLENGING BUT STILL ALLOWS FULL R.O.M 4 X 8 KBELL WEIGHTED ALT. LUNGES 4 X 6 EA/ LEG KBELL RUSSIAN TWIST 3 X 12 CONDITIONING 2 BURPEES 1 WALL TO WALL RUN 5 BALL SLAMS EMOM - 10 MIN 2 MIN REST THEN PARTNER ROW TEAMS OF 2 - 3 IF NEEDED 100 CAL ROW FOR TIME WARM UP
PVC MOBILITY JACKS RUNNING IN PLACE KNEE TUCKS MOUNTAIN CLIMBERS DRAGON WALKS 30 SEC EACH STRENGTH WORK BACK SQUATS 5 X 5 55-75% BARBELL RDL'S 3 X 8 DUMBBELL FLYS 3 X 10 CONDITIONING CIRCUIT-STATIONS PULL UPS OR RING ROWS AGILITY LADDER SPRINTS ALTERNATING KBELL SWINGS PLANK TO ALT. KNEE TOUCH WEIGHTED JACKNIVES 40/20 X 3 WARM UP
DYNAMIC STRETCHES JUMPING JACKS KNEE TUCKS SWING KICKS DRAGON WALKS PLANK 30 SEC EACH CIRCUIT 1 LATERAL LINE TOUCHES Hi HIPS PLANK JACKS BROAD JUMPS BELLY SPRINTS CIRCUIT 2 INCH WORMS JUMP SWITCH LUNGES 90 DEGREE CRUNCH - NO BALL PLANK TO KNEE TOUCHES HI KNEES IN PLACE CIRCUIT 3 PRISONER SQUATS LATERAL MOVING PLANKS MOUNTAIN CLIMBERS FLUTTER KICKS SCISSOR KICKS 40/20 X 2 1 MIN REST BETWEEN ROUNDS WARM UP
PVC MOBILITY AIR SQUATS JACKS KNEE TUCKS MOUNTAIN CLIMBERS PLANK 30 SEC EACH STRENGTH WORK DEAD LIFTS 5 X 5 DUMBBELL BENT ROWS 4 X 8 CONDITIONING TEAM WORKOUT STARTS WITH A 80 CALORIE ROW ( ONLY DONE ONCE) WITH REMAINING TIME , AS A TEAM , DIVIDE THE REPS AND DO AS MANY ROUNDS OF: 40 WALL BALLS 14/20# ( INDIVIDUALS MAY SCALE AS NEEDED) 40 SIT UPS 40 BOX STEP OVERS 40 DUMBBELL SNATCHES 25/35# ( INDIVIDUALS MAY SCALE IF NEEDED) 20 MIN AMRAP WARM UP
STRETCH JACKS KNEE TUCKS HEEL KICKS SWING KICKS PLANK 30 SEC EACH CIRCUIT 1 - MED BALL BALL UP CHOPS JACK SQUATS STATIC KNEE LIFTS TOE TAPS LATERAL TWIST CIRCUIT 2 - KBELL HALOS FIGURE 8'S SINGLE ARM SQUATS LATERAL SWINGS HOLLOW HOLD CIRCUIT 3 - BODY WEIGHT LATERAL HI KNEES LATERAL MOVING PLANKS PUSH UP TO MARCHING PLANK TEMPO FLUTTER KICKS HI HIPS 40 / 20 X 2 EACH WARM UP
JACKS AIR SQUATS TOE TOUCHES SWING KICKS KNEE TUCKS 30 SEC EACH STRENGTH WORK DUMBBELL CURLS 3 X 12 DUMBBELL KICKBACKS 3 X 12 GET UP SIT UPS 3 X 6 EACH ARM CONDITIONING 25 JUMP ROPE SINGLES 20 KBELL SWINGS 15 G2OH W/ BUMPER PLATE 10 ALT LUNGES 5 PUSH UPS 3 MIN ON - 1 MIN REST 3 ROUNDS PVC MOBILITY
BELLY SPRINTS MOUNTAIN CLIMBERS HOLLOW HOLDS 30/30 X 2 STRENGTH WORK BACK SQUATS 4 X 8 60--75% DUMBBELL ARNOLD PRESSES 4 X 8 CORE WEIGHTED T- PLANK PLANK AND PULLS WEIGHTED SCISSOR KICKS 40/20 X 2 CONDITIONING 10 POWER CLEANS 75/115# 10 BOX STEP UPS 10 PULL UPS OR RING ROWS 1 RUN WALL TO WALL 12 MIN AMRAP WARM UP
DYNAMIC STRETCHES JUMPING JACKS AIR SQUATS SWING KICKS TOE TOUCHES KNEE TUCKS 30 SEC EACH CIRCUIT 1 - ALL W/ MED BALL UP CHOPS TOE TAPS STANDING LATERAL TWIST PLANK W/ HANDS ON BALL 90 DEGREE CRUNCH CIRCUIT 2 - ALL W/ BUMPER PLATE UP DOWNS'S TRUCK DRIVERS STATIC SQUAT W/ ARMS EXTENDED G2OH WEIGHTED JACKNIVES CIRCUIT 3 - BODYWEIGHT SCISSOR JUMPS - USE RED LINE IN SQUARE SPIDERMAN PUSH UPS HI KNEES - RUNNING IN PLACE PLANK TO KNEE TOUCH MOUNTAIN CLIMBERS 40/20 X 2 1 MIN REST WARM UP
PVC MOBILITY WALKING KBELL SWINGS SQUAT THRUST HOLLOW ROCKS 30/30 X 2 STRENGTH WORK PUSH PRESS 5 X 5 BARBELL BENT ROWS 4 X 8 DUMBELL FRONT RAISES 3 X 10 CONDITIONING 6 DUMBELL SNATCHES 4 BURPEES 6 BALL SLAMS 4 WEIGHTED SIT UPS W SLAM BALL REST 30 SECONDS 10 MIN CONTINUOUS ( USE A RUNNING CLOCK TO GIVE YOURSELF 30 SECOND BREAKS AFTER EACH ROUND WARM UP
STRETCH JUMPING JACKS TOE TOUCHES AIR SQUATS KNEE TUCKS DRAGON WALKS 30 SEC EACH CIRCUIT 1 BATTLE ROPE FARMERS CARRY T- PLANKS DUMBELL ALT. PRESS RING ROWS CIRCUIT 2 UP DOWNS ON BUMPER PLATE MED BALL SQUATS - TOUCHING BALL EA REP TRIPLE BROAD JUMPS FLOOR WIPERS ALT JUMP LUNGES CIRCUIT 3 LATERAL LINE TOUCHES JACK PRESSES W/ BUMPER PLATE SQUAT THRUST TO BUMPER PLATE MARCHING PLANKS PLYO JUMPS 40/20 X 2 1 MIN REST BETWEEN ROUNDS WARM UP
WARM UP STRETCH JUMPING JACKS HI KNEES TOE TOUCHES DRAGON WALKS PLANK 30 SEC EA CIRCUIT 1 SQUAT TOUCHES TO PLATE BUMPER STRADDLE HOPS BUMPER UP DOWNS BUMPER G2OH WEIGHTED HOLLOW ROCKS CIRCUIT 2 MED BALL TOE TAPS MED BALL EXTENDED HOLD MED BALL PLYO JUMPS MED BALL 90 DEGREE CRUNCH MED BALL PLANK W/ HAND TOUCHES CIRCUIT 3 JUMP ROPE LATERAL LINE TOUCHES PUSH UP TO ALT. T-PLANK PLANK JACKS TEMPO SCISSOR KICKS 40/20 X 2 WARM UP
DYNAMIC STRETCH SHUTTLE RUNS INCH WORMS PLANK 30/30 X 2 STRENGTH WORK FRONT SQUATS OFF RACK 5 X 5 BARBELL POWER CLEANS 3 X 8 BARBELL BENT ROWS 4 X 8 METCON 25 DU'S OR 50 SINGLES 5 DEVIL'S PRESSES 25/35# 6 PULL UPS OR RING ROWS 7 BOX STEP 3 MIN ON - 1 MIN REST 3 ROUNDS WARM UP
PVC MOBILITY JACKS TOE TOUCHES KNEE TUCKS SWING KICKS AIR SQUATS 30 SEC EA DUMBBELL SPLIT STANCE PRESS 4 X 8 2 SETS LEFT FOOT FORWARD 2 SETS RIGHT FOOT FORWARD KBELL 2 HAND SINGLE LEG RDL'S 4 X 8 2 SETS LEFT LEG GOES UP 2 SETS RIGHT LEG GOES UP DUMBBELL PLANK AND PULLS 4 X 8 2 SETS LEFT HANDED PULLS 2 SETS RIGHT HANDED PULLS CONDITIONING 20 KBELL SWINGS 20 ALTERNATING LUNGES (NO WEIGHT) 20 HR PUSH UPS 4 MIN ON - 1 MIN REST 2 ROUNDS WARM UP
DYNAMIC STRETCHES JUMPING JACKS - 30 SEC TOE TOUCHES - 30 SEC AIR SQUATS - 30 SEC PLANK - 30 SEC REST 30 SEC 2 ROUNDS UPPERBODY RING PUSH UPS DUMBELL HAMMER CURLS STANDING DUMBELL FLYS BOX DIPS DUMBELL CLEAN & PRESS 40/20 X 2 1 MIN REST LOWERBODY SWITCH JUMP LUNGE JUMP ROPE FRONT KICKS PLANK JACKS AGILITY LADDER - 2IN / 2 OUT 40/20 X 2 1 MIN REST CORE WALKING KBELL SWINGS KBELL T- PLANKS WEIGHTED FLUTTER KICKS INCH WORMS WEIGHTED SCISSORS 40/20 X 2 1 MIN REST |
Phase 2 FitnessThe Evolution of Fitness Archives
July 2022
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