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GW
DYNAMIC STRETCHES SHUTTLE RUNS 30/30 X 3 UPPERBODY WIDE TO NARROW PUSH UPS NEGATIVE RING ROWS BAG OR TIRE FLIPS SINGLE KNEE KB PRESS STATIC MED BALL HOLD LOWERBODY BOX STRADDLE JUMPS BROAD JUMPS 2 FORWARD - 1 BACK BELLY SPRINTS BALANCE BOARD SQUATS REVERSE LUNGES CORE BANDED HOLLOW HOLDS MARCHING PLANKS BANDED REVERSE MOUNTAIN CLIMBERS MOVING PLANKS KNEE OR TOE TOUCH PLANKS
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GW
DYNAMIC STRETCHES WARM UP AGILITY LADDER SPRINT SINGLE LEG HOP SCOTCH ICKY BEAR CRAWL STRENGTH WORK EMPTY BAR 5 DEADLIFTS 5 RDL’S 5 WEIGHTED GOOD MORNINGS 5 FRONT SQUATS FRONT SQUATS 5x5 60-80% CONDITIONING 25 DU’S OR 50 SINGLES 15 WEIGHTED SIT UPS 10 MEDBALL SLAMS 12 MIN AMRAP GW
DYNAMIC STRETCHES WARM UP BROAD JUMPS - 20 SEC SQUAT THRUST - 20 SEC WALKING PUSH UPS - 20 SEC REST 20 SEC 3 ROUNDS STRENGTH WORK SINGLE ARM LANDMINES 3 X 10 EA. SIDE SINGLE ARM LATERAL LAND MINE ROW 3 X 10 EA. SIDE SHOULDER TO SHOULDER JUMP LAND MINES 3 X 16 CONDITIONING 12 KBELL SWINGS- EMOM 4 ROUNDS 1 MIN REST 12 WALL BALLS- EMOM 4 ROUNDS GW
10 INCH WORMS DYNAMIC STRETCHES WARM UP SHUTTLE RUN 30/30 X 3 EMPTY BAR SPLIT JERK TECHNIQUE PRACTICE CONDITIONING "THE CHIEF" 3 POWER CLEANS 95/135 LBS 6 PUSH UPS 9 AIR SQUATS 3 MIN ON- 1 MIN REST 5 ROUNDS GW
DYNAMIC STRETCHES WARM UP WALL TO WALL RUNS INCH WORMS DUCK WALK PLANK 30/30 x2 STRENGTH WORK WEIGHTED BOX STEP UPS W/ KB’S IN FARMER’S CARRY 5x10 EA. LEG CONDITIONING 8 G2OH 25/45 6 BURPEES TO PLATE 10 MIN EMOM GW
10 ANCHORED SQUATS 10 SWING KICKS 10 WALL SCAP STRETCHES PVC MOBILITY WARM UP AGILITY LADDER 1MIN ON- 30 SEC REST SPRINT ICKY LATERAL HI KNEES SKIERS 2 IN 2 OUT STRENGTH WORK CONVENTIONAL DEADLIFTS 5 X 70% 5 X 75% 4 X 80% 4 X 85% W/ 3 SECOND PAUSE AT TOP OF EACH REP CONDITIONING 25 KBELL SWINGS 50 DU'S OR 100 SINGLES 4 ROUNDS FOR TIME SUGGESTED WEIGHTS FOR KBELL BEGINNER - 15/20# - 25/35# INTERMEDIATE - LADIES 25# - 45# ADVANCED - LADIES 35# MEN - 50# GW
STRETCH JUMPROPE 1 MIN REST 30 SECONDS 3 ROUNDS UPPERBODY RING PUSH UPS BENT OVER ROWS W/ BUMPER SPLIT STANCE STATIC HOLDS W/ BUMPER FOREARM CURLS W/ BUMPER STANDING TRUCK DRIVERS W/ BUMPER LOWERBODY WALL TO WALL SPRINT GOBLET SQUAT W/ PAUSE SINGLE ARM KBELL SAME SIDE LUNGES SINGLE LEG BOX STEP UPS SIDE STEP SQUATS CORE HOLLOW HOLD RUSSIAN TWIST GET UP SIT UPS SPLIT STANCE SIDE TWIST WEIGHTED T- PLANK
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PVC MOBILITY METCON 1 WALL TO WALL RUNS - 20 SEC MOUNTAIN CLIMBERS - 20 SEC INCH WORMS - 20 SEC REST 40 SEC 3 SETS STRENGTH WORK BENT OVER ROWS 4X8 CHOOSE WEIGHT THAT ALLOWS YOU FULL RANGE OF MOTION STANDING STRICT HI PULLS 4 X 8 CHOOSE WEIGHT THAT ALLOWS FULL RANGE HERE ALSO METCON 2 ALTERNATING EMOM MINUTES 1-4-7 .. 25 DU'S OR 50 SINGLES MINUTES 2-5-8.. 15 G2OH 35/45# MINUTES 3-6-9..10 BURPEES TO PLATE GW
DYNAMIC STRETCHES WARM UP AGILITY LADDER SPRINT 2 IN 2 OUT SKIERS WALKING PLANK ICKY 1 MIN ON - 30 SEC OFF STRENGTH WORK PUSH PRESS 55-75% 3 SECOND PAUSES AT TOP CONDITIONING DEADLIFTS 95/ 135# SIT UPS ASCENDING LADDER 2-4-6-8-10-12-14 - ETC..... 10 MIN AMRAP GW
DYNAMIC STRETCHES WARM UP SHUTTLE RUN SQUAT HOLD PLANK 30/30 x2 CORE HOLLOW TOSSES MOUNTAIN CLIMBERS WEIGHTED JACKKNIVES WHEEL BARRELS OR INVERTED PLANK 40/20 x2 W/ 1 MIN REST CONDITIONING 30 DU’S OR 60 SINGLES 8 POWER CLEANS 95/135 6 BOX JUMP OVERS 4 HR PUSH UPS 12 MIN AMRAP GENERAL WARM UP
10 WALKING PUSH UPS 10 BROAD JUMPS 10 INCH WORMS PVC MOBILITY METCON 1 6 WALL BALLS 6 BURPEES EMOM- 5 MIN EMPTY BAR 3POS- SNATCH GRIP 3 MUSCLE SNATCH 3 POWER SNATCH 3 SQUAT SNATCH 3 OH SQUATS STRENGTH HANG SNATCH "DOUBLE" 1 POWER 1 SQUAT TECHNIQUE WORK METCON 2 200M RUN 10 PUSH PRESS 45/75# 10 FRONT SQUATS 45/75# 10 BAR FACING BURPEES 5 ROUNDS FOR TIME GW
STRETCH WARM UP SHUTTLE RUN- 20 SEC BROAD JUMPS - 20 SEC PLANK - 20 SEC 3 SETS UPPERBODY WALKING PUSH UPS NEG. RING ROWS BUMPER PLATE OH CARRY BUMPER PLATE BENT ROWS DUMBELL CLEANS LOWERBODY SINGLE LEG LATERAL CONE JUMPS LATERAL LINE SQUATS AGILITY LADDER- SPRINT TO ICKY WEIGHTED BROAD JUMPS BANDED AIR SQUATS CORE SINGLE ARM WEIGHTED HOLLOW HOLDS PLANK W/ DUMBELL SLIDE NEG. WEIGHTED SIT UPS WEIGHTED RUSSIAN TWIST WEIGHTED HINGE LIFTS 40 SECONDS ON- 20 SEC REST 2 ROUNDS EACH 1 MIN REST BETWEEN ROUNDS GW
DYNAMIC STRETCHES WARM UP JUMP ROPE HOLLOW ROCKS BANDED UP DOWNS BEAR CRAWLS 30/30x2 STRENGTH WORK STRICT PRESS W/ 3 SECOND PAUSE @ LOCKOUT 5x6 55-75% CONDITIONING 6 DUMBBELL SNATCHES 35/50 6 WEIGHTED LUNGES 35/50 10 MIN EMOM GW
10 PUSH UPS 10 ANCHORED SQUATS PVC MOBILTY WARM UP BATTLE ROPE RING ROWS MED BALL WALL TOSS SKATER LUNGES HIP BRIDGES 40/20 X 2 CORE WORK RUSSIAN HALF TWIST WITH DB PRESS PLANK AND ROW SIT UP PRESS PLANK TO KNEE TOUCH 360'S 40/20 X 2 1 MIN REST BETWEEN CONDITIONING 20 KBELL SWINGS 20 AIR SQUATS 20 HR PUSH UPS 10 MIN AMRAP 2 MIN REST FINISH WITH 2 MIN MAX REP TIRE FLIPS TEAMS |
Phase 2 FitnessThe Evolution of Fitness Archives
January 2022
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