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GW
DYNAMIC STRETCHES WARM UP SINGLE ARM KB SWINGS HOLLOW ROCK TOE TOUCHES PLANK 30/30 x2 STRENGTH WORK RDL’S 4x8 LIGHT CONDITIONING 12 ALT. LUNGES 8 MED BALL SLAMS TO SQUAT THRUST 4 DEADLIFTS 95/135 10 MIN AMRAP
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GW
10 ANCHORED SQUATS DYNAMIC STRETCHES WARM UP BELLY SPRINTS BEAR CRAWLS PLANK 40/20 X 2 STRENGTH WORK GET UP SIT UPS 4 X 10 EA. ARM BOX STEP UPS CARRYING KBELLS FARMERS CARRY STYLE 4 X 8 EA. LEG CONDITIONING 4 THRUSTERS 6 SPIDERMAN PUSH UPS EMOM - 10 MIN WEIGHT OPTIONS ADV. 75/115 INT 65/95 BEG 55/75 GW
10 WALL SCAP STRETCH 10 SWING KICKS 10 PUSH UPS 10 AIR SQUATS PVC MOBILITY WARM UP 10 G2OH 15/25 10 PLYO JUMPS 10 MOUNTAIN CLIMBERS REST 30 SECONDS 4 SETS - NO TIMER STRENGTH WORK EMPTY BAR 3 POS STRETCH FOR CLEANS 5 POWER CLEANS 5 SQUAT CLEANS POWER CLEAN SINGLES 15 MIN TO BUILD UP TO YOUR BEST SINGLE - NOT A 1REP MAX CONDITIONING 5 OH SQUATS 65/95 OR 45/65 10 SIT UPS 15 DU'S OR 30 SINGLES 6 MIN ON- 1 MIN REST 2 ROUNDS
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10 DRAGON WALKS 10 COSSACK SQUATS STRETCH WARM UP BATTLE ROPE WALL BALLS PLYO JUMPS PLANK 30/30 X 2 STRENGTH WORK EMPTY BAR 10 DEADLIFTS 10 WEIGHTED GOOD MORNINGS 10 BACK SQUATS BACK SQUAT 5 X 5 60%-80% CONDITIONING POWER CLEANS - 65/95 G2OH 15/25 - BUMPER PLATE OH WALKING LUNGES 15/25 - BUMPER PLATE - 1 REP FOR EACH LUNGE ASCENDING LADDER 2-4-6-8-10-12-ETC.... 1O MIN GW
STRETCH JOG IN PLACE -30 SEC JUMPING JACKS - 30 SEC TOE TOUCHES - 30 SEC SQUAT THRUST -30 SEC REST 30 SEC 2 SETS UPPERBODY TRIPPLE PUSH UP - 1,2,3 PAUSE REPEAT NEGATIVE RING ROWS BUMPER PLATE PRESSES BUMPER PLATE BENT ROWS BUMPER PLATE STANDING TRUCK DRIVERS LOWERBODY AROUND THE CLOCK LUNGES COSSACK SQUAT SPLIT STANCE SINGLE LEG PLYOS PRISONER SQUATS SPRINTS CORE SEATED AB CIRCLES INTERNAL MOUNTAIN CLIMBERS MARCHING PLANKS HOLLOW OPPOSITE KNEE TOUCHES FLUTTER TO SCISSOR COMBO (4 COUNT) 40/20 X 2 GW
DYNAMIC STRETCHES WARM UP WALL TO WALL RUNS JUMP ROPE PLANK 30/30 x2 STRENGTH WORK EMPTY BAR 10 STRICT PRESS 10 PUSH PRESS PUSH PRESH 5x5 60-80% CONDITIONING 15 AIR SQUATS 10 SIT UPS 5 DEADLIFTS 115/155 10 MIN AMRAP GW
10 WALL SCAP STRETCH 10 SWING KICKS PVC MOBILITY WARM UP 20 MED BALL TOE TAPS 20 MOUNTAIN CLIMBERS 10 BOX STEP UPS 4 ROUNDS FOR TIME STRENGTH KBELL BENT ROWS 5 X 8 KBELL SPLIT STANCE PUSH PRESS 4 X 6 LEFT LEG FORWARD 4 X 6 RIGHT LEG FORWARD CONDITIONING 15 G2OH 25 LBS 10 OH WALKING LUNGES 5 BURPEES TO PLATE 3 MIN ON - 1 MIN REST 3 ROUND AMRAP GW
DYNAMIC STRETCH WARM UP SHUTTLE RUN KBELL SWINGS 40/20 X 3 EACH STRENGTH WORK EMPTY BAR 5 DEADLIFTS 5 RDL'S 5 WEIGHTED GOOD MORNINGS 5 BACK SQUATS BACK SQUATS 4 X 8 60-75% METCON 2 20 DU'S OR 40 SINGLES 20 DUMBELL SNATCHES 35/50 10 PULL UPS OR RING ROWS 6 MIN ON - 1 MIN REST 2 ROUND AMRAP GW
DYNAMIC STRETCHES WARM UP BROAD JUMPS UP DOWNS SQUAT TOUCHES TOE TOUCHES HOLLOW HOLD 30/30 x2 STRENGTH WORK WEIGHTED BOX STEP UPS W/KBELLS 4x10 EA LEG KNEELING REVERSE GRIP PRESS W/KBELL 4x8 EA ARM CONDITIONING 12 MED BALL SLAMS 8 HR PUSH UPS 10 MIN EMOM THERE WILL BE NO CLASS TODAY OR OPEN GYM DUE TO EVENT
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DYNAMIC STRETCHES WARM UP JUMPING JACKS - 30 SEC TOE TOUCHES - 30 SEC AIR SQUATS - 30 SEC PLANK - 30 SEC REST 30 SEC 2 ROUNDS UPPERBODY RING PUSH UPS SINGLE ARM BANDED CURLS BAND BENT OVER ROWS BOX DIPS DUMBELL CLEAN & PRESS LOWERBODY SWITCH JUMP LUNGE TO SQUAT JUMP ROPE SIDE KICKS OVER BOX BANDED PLANK JACKS AGILITY LADDER - 2IN / 2 OUT CORE WALKING KBELL SWINGS KBELL T- PLANKS TEMPO FLUTTER KICKS SUPERMANS TEMPO SCISSORS 40/20 X 2 THROW BACK THURSDAY
THIS WILL BE A WORKOUT FROM SOME POINT IN TIME IN OUR PHASE 2 HISTORY THAT WILL REMAIN UN-ANNOUNCED UNTIL YOU ENTER THE GYM! ENJOY!!!! GW
DYNAMIC STRETCHES WARM UP RING ROWS WALL TO WALL RUN PLANK 30/30 X 2 STRENGTH WORK DUMBELL RDL TO PRESS W/ KNEE TUCK 4 X 6 EACH LEG DUMBELL LATERAL LUNGES 3 X 6 EAHC LEG CONDITIONING 50 JUMP ROPE SINGLES 10 DUMBELL OR KBELL DEADLIFTS 10 DUMBELL OR KB BENT ROWS FARMERS CARRY WALL TO WALL 10 MIN AMRAP GW
PVC MOBILITY METCON 1 WALKING KB SWINGS PLYO JUMPS INCH WORMS PLANK 20 SEC EACH - 1 MIN REST 3 ROUNDS STRENGTH WORK SNATCHES 5 X 5 50-70% METCON 2 8 KBELL SWINGS 35/50 8 FRONT SQUATS 65/95# 8 SIT UPS 10 MIN AMRAP |
Phase 2 FitnessThe Evolution of Fitness Archives
October 2021
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Phase 2 Fitness Strength & Conditioning
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