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GW
10 WALL SCAP STRETCHES 10 ANCHORED SQUATS METCON 1 AGILITY LADDER 5 ROUNDS HANDSTAND HOLDS 30/30 X 3 SKILL WORK ROPE CLIMBING OR HANDSTAND WALKS PRACTICE 15 MIN METCON 2 KBELL SNATCHES BURPEE BOX JUMP OVERS JACKNIVES 12 MIN AMRAP LADDER STYLE 2-4-6-8-10-ETC.... GET AS FAR UP THE LADDER AS YOU CAN IN 12 MIN
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GW
DYNAMIC STRETCHES METCON 1 10 KBELL SWINGS 10 PLYO JUMPS 5 ROUNDS STRENGTH WORK KNEELING LAND MINES - 3 X 8 EA ARM ROTATING LAND MINES - 3 X 8 EA ARM SINGLE LEG TWO HAND LAND MINE - 3 X 8 EACH LEG METCON 2 50 JUMP ROPE SINGLES 6 DEADLIFTS - 135/175# EMOM - 10 MIN GW
10 SWING KICKS PVC MOBILITY METCON 1 BROAD JUMPS INCH WORMS HOLLOW HOLDS / ROCKS PUSH UPS 30/30 X 2 EACH STRENGTH WORK 15 MIN TO ESTABLISH CLEAN AND JERK 1 REP MAX METCON 2 10 WALL BALLS 14/20# 10 MEDBALL SLAMS 2 WEIGHTED WALL TO WALL RUNS 3 MIN ON - 1 MIN OFF 3 ROUNDS GW
PVC MOBILITY WALL TO WALL RUNS 30/30 X 3 METCON 1 SINGLE ARM KBELL SWING LUNGE 4 EACH SIDE 5 PUSH UPS EMOM - 5 MIN STRENGTH WORK DEADLIFTS 5 X 8 55-75% METCON 2 25 DU'S OR 50 SINGLES 15 BOX STEP OVERS 15 SIT UPS 5 ROUNDS FOR TIME GW
10 INCH WORMS 10 SWING KICKS 10 DRAGON WALKS DYNAMIC STRETCHES UPPERBODY ALTERNATING WIDE/ NARROW PUSH UPS DUMBELL CURLS ALT. DUMBELL SHOULDER PRESS DUMBELL SEE SAW ROW DUMBELL SNATCH LOWERBODY 3-2-1 SQUAT JUMPS SHUTTLE RUN AGILITY LADDER WEIGHTED LUNGES LATERAL LINE TOUCHES CORE PLANK TO KNEE TOUCH JACKINVES MEDBALL RUSSIAN TWIST MED BALL MOUNTAIN CLIMBERS MED BALL HOLLOW HOLDS 40/20 X 2 GW
PVC MOBILITY METCON 1 WALKING KB SWINGS PLYO JUMPS INCH WORMS PLANK 20 SEC EACH - 1 MIN REST 2 ROUNDS EMPTY BAR WORK SNATCH PREP METCON 2 8 PUSH UPS 10 FRONT SQUATS 65/95# 12 SIT UPS 10 MIN AMRAP GW
10 WALL SCAP STRETCHES DYNAMIC STRETCHES METCON 1 HANDSTAND HOLDS OR INVERTED PLANK DRAGON WALKS HOLLOW HOLDS INTERVALS STRENGTH WORK 15 MIN TO ESTABLISH 1 REP MAX SPLIT OR PUSH JERK METCON 2 20 DU'S OR 40 SINGLES 10 PISTOLS EMOM- 10 MIN GW
PVC MOBILITY WALL TO WALL 20 SEC INCH WORMS - 20SEC MOUNTAIN CLIMBERS - 20 SEC REST 20 SEC 2 SETS METCON 1 8 WALL BALLS 4 BURPEES EMOM- 5 MIN STRENGTH WORK PUSH PRESS 5 X 5 55-75% OF 1RM METCON 2 10 DEADLIFTS 95/135# 10 PULL UPS OR RING ROWS 10 SIT UPS 10 KBELL SWINGS 35/55 6 ROUNDS 12 MIN TIME CAP GW
STRETCH SHUTTLE RUNS 30/30 X 3 UPPER BODY KNEELING WALK UPS SIDE STEP PUSH UPS PIKE PUSH UPS DUMBELL SNATCH DUMBELL SQUEEZE PRESS LOWER BODY FORWARD/ REVERSE LUNGES REBOUNDING BROAD JUMPS SINGLE LEG JUMP KNEE TUCKS SQUAT TO DOUBLE KNEE LIFT SINGLE LEG HIP BRIDGES CORE ALT LEG RAISE / HIP BRIDGE COMBO HIP TOUCH PLANK JACKNIFE RUSSIAN TWISTS TRIPLE LEG RAISES SUPERMAN PLANK 40/20 X 2 GW
10 ANCHORED SQUATS STRETCH METCON 1 AGILITY LADDER 5 ROUNDS STRENGTH WORK 15 MIN TO ESTABLISH CLEAN 1 REP MAX METCON 2 20 WALL BALLS 14 SPIDERMAN PUSH UPS 10 BOX JUMP OVERS 5 ROUNDS FOR TIME 12 MIN TIME CAP GW
DYNAMIC STRETCHES WALL TO WALL RUNS 30/30 X 3 METCON 1 WALKING KBELL SWINGS HOLLOW HOLDS 30/30 X 3 EA. STRENGTH WORK 15 MIN TO ESTABLISH FRONT SQUAT 1 REP MAX METCON 2 25 DU'S OR 50 SINGLES 6 POWER SNATCHES RX 65/95 12 SIT UPS 4 MIN ON - 1 MIN REST 2 ROUNDS GW
10 WALL SCAP STRETCH 10 SWING KICKS DYNAMIC STRETCH METCON 1 INCH WORMS BATTLE ROPES HANDSTAND HOLDS 30/30 X 2 STRENGTH WORK 15 MIN TO ESTBLISH PUSH PRESS 1RM METCON 2 "ARMISTICE" 11 POWER CLEANS RX 95/135 11 BURPEES OVER THE BAR 19 DEADLIFTS 18 PULL UPS 11 MIN AMRAP GW
10 AIR SQUATS 10 PUSH UPS 10 INCH WORMS STRETCH SHUTTLE RUNS 30/30 X 3 METCON 1 8 WALL BALLS 8 KBELL SNATCHES EMOM- 8 MIN EMPTY BAR 10 WEIGHTED GOOD MORNINGS 10 RDL 10 CONVENTIONAL DEADLIFTS STRENGTH WORK DEADLIFTS 5X5 65-85% METCON 2 20 G2OH- 15/25 20 WEIGHTED ALT. LUNGES 20 SIT UPS 200M RUN 12 MIN AMRAP GW
STRETCH SHUTTLE RUN BROAD JUMP SQUAT THRUST 30/30 X 2 UPPERBODY RING PUSH UPS BENT OVER ROWS SPLIT STANCE STATIC HOLDS LATERAL SHOULDER SWINGS SINGLE ARM CLEAN AND PRESS LOWERBODY WALL TO WALL SPRINT GOBLET SQUAT W/ PAUSE SINGLE ARM RACK STEP UPS ALT. LUNGES SIDE STEP SQUATS CORE HOLLOW HOLD RUSSIAN TWIST GET UP SIT UPS SPLIT STANCE SIDE TWIST JACKNIVES |
Phase 2 FitnessThe Evolution of Fitness Archives
January 2022
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