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GW
DYNAMIC STRETCHES WARM UP WALL TO WALL RUNS PLANK DUCK WALKS HOLLOW HOLD 30/30 x2 STRENGTH WORK STRICT PRESS 5x5 60-80% CONDITIONING “THE CHIEF” 3 POWER CLEANS 95/135 6 PUSH-UPS 9 AIR SQUATS 3 MIN ON - 1 MIN REST 5 ROUND AMRAP
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GW
STRETCH BELLY SPRINTS WALKING PUSH UPS JUMPING SWITCH LUNGES BEAR CRAWLS PLANK 30/30 X 2 1 MIN BREAK BETWEEN ROUNDS STRENGTH SINGLE ARM OH SQUATS W/ KBELL ( CHOOSE WEIGHT ) 5 LEFT 5 RIGHT 5 SETS EA. LEG METCON 2 60 JUMP ROPE SINGLES - EMOM 3 MIN 1 MIN REST 20 KBELL SWINGS - EMOM 3 MIN 1 MIN REST 20 MED BALL SQUATS - EMOM 3MIN WORKOUT FOR THE DAY
UPPERBODY LOWERBODY CORE INTERVAL TRAINING 40 SECONDS ON- 20 SECOND REST 2 ROUNDS EACH
GW
PVC MOBILITY 10 JUNK YARD DOGS WARM UP TEAM ROW 100 CALORIES STRENGTH WORK STRICT PRESS 5 X 5 50-70% METCON 12 MED BALL SLAMS 1 RUN WALL TO WALL EMOM - 5 MIN 1 MIN REST 10 WALL BALLS 1 WALL TO WALL RUN EMOM- 5 MIN GW
STRETCH AGILITY LADDER 5 ROUNDS 1 MIN ON - 30 SEC REST STRENGTH WORK DEADLIFTS - 5 X 8 START AT 60% METCON 50 DU'S OR 100 SINGLES 16 ALT SINGLE ARM KBELL SWINGS 15 SIT UPS 8 MIN AMRAP
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DYNAMIC STRETCHES BROAD JUMPS - 20 SECONDS SPIDERMAN PUSH UPS - 20 SECONDS REST 20 SECONDS 3 SETS STRENGTH WORK CLEAN AND JERKS 5 X 5 CONDITIONING 50 JUMPROPE SINGLES 25 AIR SQUATS 25 KBELL SWINGS 25 SIT UPS 4 ROUNDS FOR TIME GW
DYNAMIC STRETCHES WALL TO WALL RUNS 30/30 X 3 UPPERBODY STATIC RING ROW HOLD MED BALL FLOOR TO WALL TOSS COMBO UP DOWNS ON BOXES DUMBELL SNATCHES BAND PULL APARTS LOWERBODY MED BALL STATIC SQUAT CATCHERS DRILL JUMP ROPE BANDED SKATERS AGILITY LADDER CORE W/ KBELLS FLUTTER KICKS 1/2 TWIST 360'S PLANK AND ROW PRESS W/ LATERAL LEG RAISE GW
10 PUSH UPS DYNAMIC STRETCHES WARM UP AGILITY LADDER HOP SCOTCH SINGLE LEG SPRINT SKIERS ICKY STRENGTH WORK STRICT PRESS W/ 3 SEC PAUSE AT LOCKOUT 5x5 60-80% CONDITIONING 6 WALL BALLS 4 BURPEE BOX JUMP-OVERS OR STEP OVERS 10 MIN EMOM 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 8 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
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 X 1 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 DU'S OR 60 SINGLES 9 CLEANS FOR TIME GW
10 ANCHORED SQUATS DYNAMIC STRETCHES WARM UP WALL TO WALL RUNS INCH WORMS BROAD JUMPS 30/30x2 STRENGTH WORK SINGLE LEG RDL’S W/KBELL 10-8-6-4 EA. LEG WEIGHTED BOX STEP UPS 10-8-6-4 EA. LEG CONDITIONING 10 KB SWINGS 35/50 10 DEADLIFTS 115/155 10 HR PUSHUPS 3 MINS ON — 1 MIN REST 3 ROUND AMRAP GW
PVC MOBILITY SHUTTLE RUN - 20 SECONDS WALKING PUSH UPS - 20 SECONDS REST 20 SECONDS 3 SETS METCON 1 8 WALL BALLS 4 BURPEES EMOM- 5 MIN STRENGTH WORK SPLIT STANCE PUSH PRESS 5X5 METCON 2 200M RUN 12 SQUAT CLEANS - RX 65/95 20 SIT UPS 3 ROUNDS FOR TIME |
Phase 2 FitnessThe Evolution of Fitness Archives
September 2022
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