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10 SWING KICKS 10 ANCHORED SQUATS 10 INCH WORMS DYNAMIC STRETCHES METCON 1 SQUAT THRUST TO BROAD JUMP HANDSTAND HOLD OR INCLINE PLANK MED BALL SLAMS 30 / 30 X 3 STRENGTH WORK BACKSQUATS 3 X 5 AT TEMPO - 65% REAR RACK PLYO JUMPS 3 X 5 @ 50 % OR LIGHTER IF NEEDED METCON 2 10 PULL UPS OR RING ROWS 10 G20H - 15/25# 50 JUMPROPE SINGLES 10 HOLLOW ROCKS 5 MIN ON - 1 MIN OFF 2 ROUNDS
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GW
10 SWING KICKS 10 WALL SCAP STRETCH 10 PVC SOTS PRESS PVC MOBILITY METCON1 6 BOX JUMPS 6 KBELL SHP EMOM - 5 MIN LADDER SPRINT MED BALL RUSSIAN TWIST LADDER ICKY MED BALL JACKNIVES LADDER 2 IN 2 OUT MED BALL HOLLOW TOSS LADDER LATERAL HI KNEES MED BALL HIP EXTENSION LADDER SCISSOR JUMPS MED BALL PLANK 40/20 OF EACH METCON 2 START WITH KBELL COMPLEX MOVEMENTS SNATCH - FRONT LUNGE- OH SQUAT - REAR LUNGE 1 REP EACH LEFT SIDE AND RIGHT SIDE AFTER COMPLETING BOTH SIDES, ALTERNATE WITH DESCENDING LADDER OF HR PUSH UPS 10-9-8-7-6-5-4-3-2-1 FOR TIME BASE KBELL WEIGHT OFF ABILITY TO DO ALL 4 MOVES WITH 1 KETTLEBELL GW
STRETCH METCON 1 SHUTTLE RUN MOUNTAIN CLIMBERS BROAD JUMPS INCH WORMS 30/30 X 2 STRENGTH WORK STRICT PRESS 60% X 5 65% X 5 70% 3 X 3 75% 3 X 3 80% X 5 METCON 2 25DU'S OR 50 SINGLES 20 WALL BALLS - 14/20# 15 DEADLIFTS - 95/135# 10 BURPEES 12 MIN AMRAP GWGENERAL WARM UP PVC MOBILITY WALL TO WALL RUNS 30-30 X 3 METCON 1 10 KBELL SWINGS 6 SQUAT THRUST EMOM- 5 MIN EMPTY BAR 3POS - CLEAN GRIP 3 POWER CLEANS 3 SQUAT CLEANS SKILL / STRENGTH WORK - HANG SQUAT CLEANS USING PAUSES TO DEVELOP MORE CONTROL / POWER / STABILITY 15 MIN METCON 2 ROPE CLIMBS SANDBAG SPRINTS TIRE STRIKES TIRE FLIPS 40/20 X 3 EACH GW
STRETCH PRACTICE DOUBLE UNDERS - 5 MIN UPPERBODY NEG. PULL UPS BATTLE ROPE RING ROWS SLED PULLS RENEGADE ROWS W/ DUMBELLS SEATED SHOULDER PRESS LOWER BODY BOX STRADDLE JUMPS PVC DUCK WALKS SPRINT- LADDER - SPRINT LATERAL SUMO WEIGHTED SQUATS ROWER PLYOJUMP COMBO CORE PLANK W/ DUMBELL DRAG SINGLE ARM WEIGHTED STATIC HOLD HI HIPS LEG TOSS FLOOR WIPERS GW
PVC 10 SWING KICKS 10 WALL SCAP STRETCH METCON 1 BEAR CRAWLS BROAD JUMPS HANDSTAND OR PLANK 30/30 X 2 STRENGTH WORK SNATCH COMPLEX 1 POWER SNATCH 1 SNATCH BALANCE START LIGHT WORK TO BEST HEAVY SET METCON 2 6 BOX JUMPOVERS 6 PULL UPS EMOM- 6 MIN 2 MIN REST 6 BURPEES 6 PISTOLS EMOM- 6 MIN GW
DYNAMIC STRETCHES AGILITY LADDER 1 MIN ON- 30 SEC OFF 5 ROUNDS SKILL WORK CLEAN AND JERK TECHNIQUE EMPTY BAR BUILD TO LIGHT WEIGHT METCON TEAM WORKOUT 1000M ROW 100 WALL BALLS 100 KBELL SWINGS 100 PUSH PRESS RX 65/95 - SCALE 55/75# 100 OH WALKING LUNGES 15/25# BUMPER PLATE 100 CAL ROW FOR TIME 18 MIN TIME CAP TO FINISH OR GET AS MANY REPS AS POSSIBLE GW
PVC MOBILITY METCON 1 PLYO JUMPS - 20 SEC PLANK - 20 SEC MOUNTAIN CLIMBERS - 20 SEC REST 1 MIN 3ROUNDS STRENGTH WORK BACK SQUATS WITH 3-2-1-1-2-3 TEMPO 5 X 5 50-70% METCON 2 - JESS'S BDAY WORKOUT 20 DU'S OR 40 SINGLES 8 HR PUSH UPS 20 SIT UPS 8 KBELL SUMO HI PULLS 35/50# 12 MIN AMRAP GW
PVC MOBILITY METCON 1 8 KBELL SWINGS 8 SQUAT THRUST EMOM- 5 MIN STRENGTH WORK DEADLIFT 60% X 3 65% X 3 70% 3 X 3 75% 3X3 80 % X 5 METCON 2 10 WALL BALLS 10 CLEANS 65/95 10 BURPEES 4 MIN ON- 1 MIN REST 2 ROUNDS GW
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 GW
PVC MOBILITY BELLY SPRINTS 30/30 X 3 OH / FARMERS SPLIT CARRY 30/30 X 4 FRONT SQUATS W/ 3 SEC PAUSE AT BOTTOM 5 X5 55-75% METCON 2 20 BOX JUMPS 15 SNATCHES 10 PULL UPS 14 MIN AMRAP GW
10 SWING KICKS 10 DRAGON WALKS 10 SCORPION STRETCHES PVC MOBILITY METCON 1 8 WALL BALLS 8 BURPEES 4 ROUNDS STRENGTH WORK BACK SQUATS 5X5 60 - 80 % METCON 2 50 DU'S OR 100 SINGLES 21 CLEANS 65/95 50 DU'S 15 CLEANS 50 DU'S 9 CLEANS FOR TIME GW
STRETCH METCON 1 BATTLE ROPE HANDSTAND HOLD OR PLANK PLYO JUMPS INCH WORMS 30/30 X 2 STRENGTH WORK CLEAN AND JERK 5X5 60-80 % METCON 2 16 KBELL SWINGS 35/30 12 GOBLET SQUATS 8 JACKNIFE SIT UPS 3 MIN ON - 1 MIN OFF 3 ROUND AMRAP GW
PVC MOBILITY 10 PVC SOTS PRESS 10 PVC DUCK WALKS 10 PVC SNATCH BALANCE METCON 1 FARMERS/ RACK SPLIT CARRY 30/30 X 3 STRENGTH WORK BAR COMPLEX 1 HANG POWER SNATCH 1 HANG SQUAT SNATCH BOTH W/ 3 SEC PAUSE ON CATCH METCON 2 400M RUN 10 PUSH PRESS @ 65/95 8 BOX JUMP OVERS 6 LATERAL BAR BURPEES 4 FRONT SQUATS 15 MIN AMRAP GW
DYNAMIC STRETCHES SHUTTLE RUNS 30/30 X 3 UPPER BODY SINGLE ARM ARNOLD PRESS HR PUSH UPS DUMBELL AROUND THE WORLDS DUMBELL SEE SAW PULLS DUMBELL SNATCHES LOWER BODY SINGLE LEG RDL TO KNEE TUCK W/ DUMBELL 2 BROAD JUMPS FORWARD - 1 BACKWARD AGILITY LADDER SCISSOR JUMPS PISTOLS BELLY SPRINTS CORE- KBELL 360'S SINGLE ARM HOLLOW JACKNIVES SWINGING BACK EXTENSIONS SINGLE ARM PLANK W/ STATIC HOLD SIDE BENDS 40/20 X 2 EACH |
Phase 2 FitnessThe Evolution of Fitness Archives
January 2022
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