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GW
PVC MOBILITY METCON 1 BROAD JUMPS - 20 SECONDS PUSH UPS - 20 SEC REST 20 SECONDS 5 SETS STRENGTH WORK HEAVY THRUSTERS START LIGHT - 12 MIN TO BUILD UP TO BEST 1 REP METCON2 50 DU'S OR 100 SINGLES 200M RUN 10 OH SQUATS 55/75 10 PUSH UPS 12 MIN AMRAP
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GW
STRETCH WALL TO WALL RUNS 30/30 X 3 UPPERBODY RING PUSH UPS MED BALL FLOOR TO WALL COMBO SLAMS PLANK STAIR WALKS RENEGADE ROWS ISO CURLS LOWER BODY MED BALL STATIC HOLD CATCHERS DRILL LATERAL MOVING JUMP LUNGES JUMP ROPE JUMPING PULL UPS CORE KBELL FLUTTER KICKS KBELL RUSSIAN HALF TWIST KBELL 360'S KBELL 1 ARM PLANK W/ ROW KBELL PRESS KICKS 40 SEC ON - 20 SEC REST 2 ROUNDS EACH 1 MIN REST AFTER A FULL ROUND GW
DYNAMIC STRETCHES METCON 1 BATTLE ROPE INCH WORMS DUCK WALKS HOLLOW HOLDS 30/30 X 2 STRENGTH WORK EMPTY BAR 5 RDL 5 WEIGHTED GOOD MORNINGS 5 BACK SQUATS STRENGTH WORK BACK SQUATS 5X 5 55-75% PLYO JUMPS 3 X 5 START AT 50% METCON 2 KBELL SWINGS T2B OR K2 E STATIONARY LUNGES ASCENDING LADDER 2-4-6-8-10-12- ETC... 10 MIN AMRAP GW
STRETCH AGILITY LADDER 1 MIN ON - 30 SEC REST 5 ROUNDS STRENGTH WORK HANG SNATCHES 6 X 3 METCON 2 TIRE FLIPS MED BALL WALL TOSSES ROW KBELL SUMO HI PULLS BURPEE TO PLATE TRUCK DRIVERS 30/30 X 2 30/30 X 2 GW
STRETCH 10 DRAGON WALKS METCON 1 15 BOX JUMP OVERS 20 MED BALL SLAMS FOR TIME 4 ROUNDS STRENGTH WORK DEADLIFT 50-70% 5 X 8 METCON 2 10 WALL BALLS 5 PULL UPS EMOM-10 MIN GW
PVC MOBILITY JUMP ROPE 2 MIN METCON 1 BROAD JUMPS 20 SEC SPIDERMAN PUSH UPS 20 SEC REST 20 SEC 3 SETS EMPTY BAR 3 POS CLEAN 5 POWER CLEANS 5 SQUAT CLEANS 5 PUSH JERKS 5 SPLIT JERKS STRENGTH WORK CLEAN AND JERK 5 X 5 METCON 2 50 JUMP ROPE SINGLES 25 SIT UPS 50 JUMP ROPE SINGLES 25 KBELL SWINGS 4 ROUNDS FOR TIME GW
INCH WORMS SWING KICKS DRAGON WALKS 10 REPS EACH STRETCH UPPER BODY ALTERNATING WIDE GRIP / NARROW GRIP PUSH UPS MED BALL SLAMS KBELL BENT OVER ROWS KBELL CLEAN AND PRESS KBELL NEGATIVE CURLS LOWER BODY 3-2-1 SQUAT JUMPS SHUTTLE RUN DOUBLE BOX JUMPS AGILITY LADDER MED BALL OH LUNGES CORE PLANK TO KNEE TOUCH MED BALL JACKNIVES KNEELING MED BALL WALL TOSS MOVING PLANKS HOLLOW TOSSESS GW
10 SWING KICKS 10 PUSH UPS STRETCH METCON 1 BEAR CRAWLS BELLY SPRINT INCH WORMS 30/30 X 3 STRENGTH WORK BACK SQUATS AT 3 SECOND TEMPO 5 X 5 METCON 2 15 BOX JUMPS 10 G2OH 5 HANDSTAND PUSH UPS OR 2 WALL WALKS 12 MIN AMRAP GW
STRETCH AGILITY LADDER 5 ROUNDS EMPTY BAR 3 POS - CLEAN 3-2-1 POWER 3-2-1 SQUAT CLEANS 5X5 60-80% METCON 2 10 WALLBALLS 8 DEADLIFTS 95/135# 6 LATERAL BAR BURPEES 4 MIN ON - 1 MIN OFF 2 ROUNDS GW
PVC MOBILITY METCON 1 15 DU'S OR 30 SINGLES 6 SQUAT THRUST EMOM- 5 MIN STRENGTH WORK PUSH PRESS W/ 3 SEC PAUSE ON LOCKOUT 5X5 METCON 2 200M RUN 15 OH SQUATS 55/75# 10 PUSH UPS 5 PULL UPS 10 MIN AMRAP GW
PVC MOBILITY METCON 1 15 DU'S OR 30 SINGLES 6 SQUAT THRUST EMOM- 5 MIN STRENGTH WORK PUSH PRESS W/ 3 SEC PAUSE ON LOCKOUT 5X5 METCON 2 200M RUN 15 OH SQUATS 55/75# 10 PUSH UPS 5 PULL UPS 10 MIN AMRAP GENERAL WARM UP
DYNAMIC STRETCHES SHUTTLE RUNS 30/30 X 3 UPPER BODY DUMBELL FRONT TO LATERAL RAISES ARNOLD PRESS DUMBELL SNATCHES CURLS KICKBACKS LOWER BODY BOX STEP UPS JUMP LUNGES TEMPO AIR SQUATS UP AND DOWN WALL TO WALL RUNS FRONT KICKS CORE WEIGHTED SIT UPS RUSSIAN TWIST HOLLOW HOLDS MED BALL MOUNTAIN CLIMBERS MED BALL WALL HIP TOSSES 40/20 X 2 GW
STRETCH METCON 1 AGILITY LADDER 5 ROUNDS STRENGTH WORK FRONT SQUATS 5X5 METCON 2 8 WALL BALLS 6 SNATCHES EMOM- 6 MIN 2 MIN REST ...THEN 8 BURPEES 6 OH LUNGES W/ BUMPER PLATE EMOM- 6 MIN GW
10 SWING KICKS 10 WALL SCAP STRETCHES 10 STATIONARY DRAGON STRETCHES PVC MOBILITY METCON 1 MED BALL WORK RUN FLOOR SLAMS TOE TAPS G2OH HOLLOW TOSS 40/20 EMPTY BAR 10 BENT OVER ROWS 10 PUSH PRESS STRENGTH WORK # 1 BENT OVER ROWS W/ SUPINATED GRIP 5 X 8 STRENGTH WORK # 2 ROTATING LANDMINES 3 X 10 EA. ARM METCON 2 50 DU'S / 100 SINGLES 21 CLEANS - RX65/95# 40 DU / 80 SINGLES 15 CLEANS 30 CLEANS 9 CLEANS FOR TIME GW
STRETCH SQUAT THRUST TO BROAD JUMP BATTLE ROPE BEAR CRAWLS INCH WORMS 30/30 X 2 STRENGTH WORK EMPTY BAR 10 RDL 10 CONVENTIONAL 10 WEIGHTED GOOD MORNINGS 10 BACK SQUATS BACK SQUATS 5 X 5 60-80% METCON 2 20 BOX JUMP OVERS 20 KBELL SWINGS 35/50# 20 HR PUSH UPS 5 MIN ON - 1 MIN REST 2 ROUNDS |
Phase 2 FitnessThe Evolution of Fitness Archives
January 2022
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