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GW
PVC MOBILITY BEAR CRAWLS INCH WORMS 30/30 X 2 METCON 1 AGILITY LADDER 1 MIN ON- 30 SEC OFF 5 ROUNDS STRENGTH WORK SQUAT SNATCHES AT LIGHT WEIGHT FOCUSING ON TECHNIQUE METCON 2 50 DU'S OR 100 SINGLES 30 OH WALKING LUNGES W/ BUMPER PLATE 20 G2OH W/ BUMPER PLATE 10 SIT UPS 12 MIN AMRAP
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GW
DYNAMIC STRETCHES BELLY SPRINTS 30/30 X 3 METCON 1 8 KBELL SWINGS 35/50# 5 PLYO JUMPS EMOM- 6 MIN STRENGTH WORK PUSH PRESS 3 X 60% 3 X 65% 3 X 3 @ 70% 3 X 3 @ 75% 5 @ 80% METCON 2 TEAM WORKOUT 50 WALL BALLS - DIVIDED 50 BOX JUMPS - DIVIDED 50 CAL ROW - DIVIDED 15 MIN MAX REPS TOTAL GW
SHUTTLE RUN INCH WORMS 30/30 X 2 METCON 1 8 SPIDERMAN PUSH UPS 8 PISTOLS EMOM- 7 MIN STRENGTH WORK FRONT SQUATS 5 X 5 65-85% METCON 2 200M RUN 8 SNATCHES 65/95# 5 BURPEES TO PLATE 4 MIN ON - 1 MIN OFF 2 ROUNDS GENERAL WARM UP
10 DEFECIT AIR SQUATS 10 WALL SCAP STRETCHES 2 SETS FOLLOWED BY DYNAMIC STRETCHES METCON 1 10 MED BALL CLEANS 10 MED BALL G2OH 10 MED BALL FLOOR SLAMS REST 30 SEC 3 SETS EMPTY BAR 3 POS- CLEAN 3 POWER CLEANS 3 SQUAT CLEANS STRENGTH WORK CLEAN COMPLEX 1 POWER CLEAN 1 HANG POWER CLEAN 1 SQUAT CLEAN START AT 60% OF YOUR CLEAN 1RM 15 MIN TO BUILD UP TO BEST SET METCON 2 25 DU'S 15 KBELL SWINGS 35/50# 10 DEADLIFTS 135/185# 10 MIN AMRAP GW
STRETCH WALL TO WALL 30/30 X 3 UPPERBODY 3-2-1 PUSH UPS ISO CURLS REVERSE KBELL PRESSES OH TRICEP DUMBELL EXTENSIONS BAND "FACEPULLS" LOWERBODY SANDBAG SQUATS BOX STRADDLE JUMPS SQUAT THRUST TO BROAD JUMP JUMP ROPE LATERAL SHUTTLE RUNS CORE MED BALL MOUNTAIN CLIMBERS MED BALL KNEE TUCKS MED BALL RUSSIAN HALF TWIST MED BALL HOLLOW HOLDS MED BALL 90 DEGREE CRUNCH 40/20 X 2 EACH GW
SWING KICKS STRETCH METCON 1 AGILITY LADDER 5 ROUNDS STRENGTH WORK BACK SQUAT 60 % X 5 65% X 5 70% 3 X 3 75% 3 X 3 80% X 5 METCON 2 PART A "GRACE" 30 CLEAN AND JERKS 95/135# FOR TIME ( 10 MIN TIME CAP ) PART B 400M RUN THEN W/ REMAINING TIME MAX REPS SIT UPS 5 MIN CAP |
Phase 2 FitnessThe Evolution of Fitness Archives
January 2022
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