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WARM UP
STRETCH JUMPING JACKS SWING KICKS DRAGON WALKS SHOULDER TAPS HOLLOW ROCKS 30 SEC EACH AGILITY LADDER SPRINTS HOP SCOTCH SCISSOR JUMPS SKIERS LATERAL HI KNEES 40/20 X 1 STRENGTH WORK KBELL REVERSE GRIP SPLIT STANCE PRESS 4 X 8 EACH ARM POWER CLEANS W/ 3 SEC PAUSE EACH CATCH 5 X 5 ( SHOULD NOT BE STANDING UPRIGHT DURING PAUSE) SPLIT JERKS 5 X 5 EITHER EMPTY BAR OR LIGHT WEIGHT CONDITIONING 8 GOBLET SQUATS 6 KBELL FACING BURPEES 8 SIT UPS 3 MIN ON - 1 MIN REST 3 ROUNDS
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WARM UP
AIR SQUATS LATERAL LINE TOUCH HEEL KICKS KNEE TUCKS DRAGON WALKS 30 SEC EA X 2 30 SEC REST CIRCUIT 1 2 AIR SQUATS INTO 2 PLYO JUMPS UP DOWN PLANKS 2 BROAD JUMPS/ 2 STEPS BACK SQUAT THRUST TO STAR PLANK FLUTTER KICKS 40/20 x 2 CIRCUIT 2 LADDER -DOUBLE HOP TO SQUAT ALT. T-PLANKS MOUNTAIN CLIMBERS LADDER - SKIERS SIT UPS 40/20 x 2 CIRCUIT 3 JUMPING JACKS MARCHING PLANK STATIC SQUAT UP/DOWNS- FEET ON BUMPER PLATE BURPEE TO JUMP KNEE TUCK 40/20 X 2 WARM UP
STRETCH SWING KICKS INCH WORMS RUN IN PLACE PLYO JUMPS PLANK 30 SEC EACH STRENGTH WORK RDL'S 4 X 8 DEADLIFTS 5 X 5 CONDITIONING 150 SINGLE UNDERS 20 WALL BALLS 14/20# 20 KBELL SWINGS 35/45# 20 THRUSTERS 65/95# 150 SINGLE UNDERS 15 WALL BALLS 15 KBELL SWINGS 15 THRUSTERS 150 SINGLE UNDERS 10 WALL BALLS 10 KBELL SWINGS 10 THRUSTERS 20 MIN AMRAP WARM UP
DYNAMIC STRETCHES JUMPING JACKS KNEE TUCKS MOUNTAIN CLIMBERS ALT . PUSH UP TO T-PLANK HOLLOW ROCKS 30 SECONDS EACH STRENGTH WORK HANG CLEANS 5 X 5 FRONT SQUATS 5 X 5 CONDITIONING 6 DEVIL'S PRESSES ( CHOOSE DUMBELL WEIGHT) 6 PISTOLS OR ASSISTED PISTOLS (USING A BOX) 6 SIT UPS 7 MIN ON - 1 MIN REST BUT .... (1 MIN REST IS HOLDING A PLANK) 2 ROUNDS WARM UP
PVC MOBILITY 10 AIR SQUATS 10 SWING KICKS 10 PUSH UPS 10 KBELL SWINGS 2 ROUNDS STRENGTH SINGLE KBELL/SINGLE ARM FRONT RACK SQUATS WITH 3 SEC PAUSE AT BOTTOM OF EACH REP 3 X 4 EACH ARM WEIGHTED ALT. LUNGES W/ DUMBELLS LOCKED OUT OVERHEAD - (SAME HAND/ SAME LEG) 4 X 8 ( 4 EACH LEG ) COSSACK SQUATS W/ KBELL 3 X 6 ( EA. SIDE ) METCON 10 KBELL SWINGS 35/45# 10 SIT UPS 10 SLAM BALL OVER THE SHOULDER TOSSES 10 POWER CLEANS @ 75/115# 5 MIN ON - 1 MIN REST 3 ROUNDS WARM UP
STRETCH JUMPING JACKS KNEE TUCKS SWING KICKS DRAGON WALKS PLANK 30 SEC EACH UPPER BODY HR PUSH UPS BUMPER PLATE G2OH BUMPER PLATE OH TRICEP EXTENSION BUMPER PLATE BENT ROWS DUMBELL CLEANS LOWERBODY LATERAL LINE TOUCHES WEIGHTED BROAD JUMPS STATIC SQUAT LADDER SPRINT LADDER ICKY CORE SINGLE ARM WEIGHTED HOLLOW HOLDS PLANK W/ DUMBELL SLIDE WEIGHTED SIT UPS WEIGHTED RUSSIAN TWIST MARCHING PLANKS 40/20 X 2 1 MIN REST BETWEEN WARM UP
PVC MOBILITY SHUTTLE RUN 30/30 X 3 STRENGTH LANDMINE SINGLE ARM PRESS 4X8 EACH SIDE ROTATING LANDMINES 4 X 12 ( SIDE TO SIDE EQUALS 1) LANDMINE SQUAT PRESS 4 X 8 CONDITIONING 12 BOX STEP UPS 12 ALT DUMBBELL SNATCHES 25/35# 6 SPIDER-MAN PUSH UPS 4 HANDSTAND PUSH UPS OR 2 WALL WALKS OR 30 SEC PLANK 10 MIN AMRAP WARM UP
PVC MOBILITY JUMPING JACKS SWING KICKS TOE TOUCHES KNEE TUCKS PLANK 30 SEC EACH 1 ROUND STRENGTH DEADLIFTS 5 X 5 55-75% BARBELL BENT ROWS 4 X 8 BARBELL SHRUGS 4 X 8 CONDITIONING 8 PUSH PRESS 65/95# 6 LATERAL BAR BURPEES 4 AIR SQUATS 3 MINS ON 1 MIN REST 3 ROUND AMRAP WARM UP
DYNAMIC STRETCHES SHUTTLE RUNS BEAR CRAWLS PLANK 30/30 X 1 UPPERBODY WALK OUT PUSH UPS STANDING TRUCK DRIVERS W/ BUMPER PLATE DUMBELL HAMMER CURLS STANDING DUMBELL FLYS DUMBELL RENEGADE ROWS 40/20 X 2 1 MIN REST BETWEEN ROUNDS LOWERBODY SQUAT JUMPS UP /DOWN'S ON BUMPER PLATE ( FAST FEET) LATERAL HI -KNEES ( IN SQUARE , RED LINE TO RED LINE ) AGILITY LADDER SPRINTS AGILITY LADDER2 IN 2 OUT 40/20 X 2 1 MIN REST BETWEEN ROUNDS CORE SUPERMAN PLANK ( LIFT ONE ARM AT A TIME WITH 2 COUNT) DOUBLE LEG RAISES OVER A CONE ( SITTING DOWN, LEANING BACK, HANDS BEHIND YOU ON FLOOR) MOVING PLANKS ( 2 STEPS LEFT- 2 STEPS RIGHT) WEIGHTED HOLLOW ROCKS W/MED BALL PARACHUTERS 40/20 X 2 1 MIN REST BETWEEN ROUNDS WARM UP
PVC MOBILITY SWING KICKS TOE TOUCHES PLYO JUMPS DRAGON WALKS HOLLOW ROCKS 30/30 X 1 STRENGTH WORK CLEANS 5 X 5 55-75% WEIGHTED ALTERNATING LUNGES 4 X 10 -5 EACH LEG USE ONE KBELL WEIGHTEDT-PLANKS LIGHT DUMBELL 40/20 X 3 ( SWITCH SIDES AT 20 SECONDS) METCON 25 JUMP ROPE SINGLES 15 AIR SQUATS 10 ALT . DUMBELL SNATCHES 5 SQUAT THRUST 3 MIN ON - 1 MIN REST 3 RDS WARM UP
PVC MOBILITY SHUTTLE RUN BEAR CRAWLS DRAGON WALKS PLANK 30/30 x2 STRENGTH WORK BACK SQUATS 5x5 60-80% HAMMER CURLS 4 X 8 CONDITIONING 4 PUSH PRESS 65/95 4 LATERAL BAR BURPEES 6 MIN EMOM —2 MIN REST-- 8 SLAMBALL SLAMS 8 SIT UPS 6 MIN EMOM WARM UP
DYNAMIC STRETCHES WALL TO WALL SHUTTLE RUN 30/30 X 2 UPPER BODY MED BALL FLOOR SLAMS MED BALL PUSH UPS MED BALL SQUAT PRESS MED BALL G2OH MED BALL TRICEP EXTENSIONS LOWER BODY MED BALL TOE TAPS MED BALL SQUATS MED BALL WALKING OH LUNGES MED BALL PLYO JUMPS MED BALL SPRINTS CORE MED BALL RUSSIAN TWIST MED BALL PLANK MED BALL 90 DEGREE CRUNCG MED BALL SIT UP PRESSES MED BALL HOLLOW TOSSES 40/20 X 2 1 MIN REST BETWEEN ROUNDS WARM UP
PVC MOBILITY BATTLE ROPE MOUNTAIN CLIMBERS JUMPING JACKS HOLLOW ROCKS 30/30 X 2 STRENGTH WORK SINGLE LEG WEIGHTED BOX STEP UPS CARRYING 1 KBELL - BACK LEG STAYS OFF BOX 4 X 10 EA. LEG GET UP SIT UPS 3 X 6 EA. ARM CONDITIONING 10 POWER CLEANS 65/95 10 MED BALL SLAMS 10 WEIGHTED JACKNIVES 2 RUNS WALL TO WALL 12 MIN AMRAP WARM UP
DYNAMIC STRETCHES AGILITY LADDER SPRINT 2 IN 2 OUT SCISSORS ICKY 1 MIN ON - 30 SEC OFF 1 ROUND STRENGTH PUSH PRESS 55-75% 3 SECOND PAUSES AT TOP BARBELL BENT ROWS 4 X 8 BARBELL SHRUGS 4 X 8 METCON DEADLIFTS 135/ 185# SIT UPS ASCENDING LADDER 2-4-6-8-10-12-14 - ETC..... 10 MIN AMRAP WARM UP
STRETCH JUMPROPE 1 MIN ON - 30 SEC OFF 2 ROUNDS STATIONS BOX JUMPS PULL UPS WIDE / NARROW PUSH UPS MED BALL WALL TOSS TIRE FLIPS SUPERMAN PLANK BATTLE ROPE BURPEE TO PLATE HOLLOW TOSSES DUMBELL SNATCHES PLYO JUMPS 2 FOR/ 1 REV . BROAD JUMPS MOVING PLANKS CATCHERS DRILL KBELL HALO'S MOUNTAIN CLIMBERS 40/20 X 2 |
Phase 2 FitnessThe Evolution of Fitness Archives
September 2022
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