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WARM UP
PVC MOBILITY WALKING KBELL SWINGS BEAR CRAWLS 30/30 X 2 STRENGTH WORK HAMMER CURLS 4 X 10 TWO HAND SINGLE DUMBELL OVERHEAD TRICEP EXTENSIONS 4 X 10 GET UP SIT UPS 2 X 5 - LEFT HAND 2 X 5 - RIGHT HAND CONDITIONING TEAM WORKOUT 50 CAL ROW 50 BALL SLAMS 50 BUMPER PLATE G2OH 15/25# 50 LATERAL LINE TOUCHES 50 PLYO JUMPS 15 MIN AMRAP ALL MOVES SPLIT BETWEEN TEAM MATES
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WARM UP
PVC MOBILITY AGILITY LADDER SPRINTS 2 IN 2 OUT SCISSOR JUMPS LATERAL HI KNEES SKIERS 1 MIN ON - 30 SECOND REST 1 ROUND OF EACH STRENGTH WORK BARBELL RDL'S 4 X 8 BARBELL SUPINATED GRIP BENT ROWS 4 X 8 8 - BARBELL THRUSTERS 8 - LATERAL BAR BURPEES 8 - WEIGHTED BOX STEP UPS CARRYING 1 KETTLE BELL 8 MIN CONTINUOUS ROUND 2 MIN REST THEN 50 SIT UPS FOR TIME 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 WARMUP
PVC MOBILITY SHUTTLE RUNS INCH WORMS HOLLOW ROCKS 30/30 X 2 STRENGTH DEADLIFTS 4 X 8 START AT 50% BARBELL HANG HI PULLS 5 X 5 BARBELL SHRUGS 3 X 10 CONDITIONING 1 RUN WALL TO WALL 10 DU'S OR 20 SINGLES 10 ALT DUMBELL SNATCHES 25/35# 10 SIT UPS 3 MIN ON-1 MIN REST 3 ROUNDS WARM UP
PVC MOBILITY JUMPING JACKS TOE TOUCHES PLYO JUMPS MOUNTAIN CLIMBERS PLANK 30 SEC EACH - 1 ROUND STRENGTH WORK DUMBELL FRONT RAISE TO LATERAL RAISE 4 X 6 ( FRONT TO LATERAL = 1 REP) WEIGHTED DUMBELL LUNGES (2 - DUMBELLS, FARMERS CARRY STYLE) 3 X 10 STEPS - 5 EA. LEG HANG CLEAN TO PUSH PRESS 3 X 7 CONDITIONING 20 KBELL SWINGS 35/45 20 AIR SQUATS 20 HR PUSH UPS 8 MIN AMRAP 2 MIN REST FINISH WITH TEAM WORKOUT 2 MIN MAX REP TIRE FLIPS STRETCH
WALL TO WALL 30/30 X 3 UPPERBODY BATTLE ROPE REVERSE KBELL CLEAN AND PRESS 3-2-1 PUSH UPS KBELL ALT BENT OVER ROWS BUMPER PLATE STANDING SQUEEZE PRESS LOWERBODY TRIPPLE BOUND BROAD JUMP WEIGHTED SPRINTS WEIGHTED OH WALKING LUNGES SKATERS LATERAL LINE TOUCH CORE LEG RAISES SCISSOR KICKS HI HIPS LEG TOSSES FLOOR WIPERS 40/20 X 2 EACH WARM UP
PVC MOBILITY JUMPING JACKS AIR SQUATS SWING KICKS TOE TOUCHES PLANK 30 SEC EACH - 1 SET STRENGTH WORK SINGLE DUMBELL TWO HAND OVERHEAD TRICEP EXTENSIONS 3 X 12 DUMBELL ALTERNATING CURLS 3 X 12 - 6 EACH ARM BARBELL SHRUGS 4 X 8 ADD WEIGHT EACH SET CONDITIONING CIRCUIT ROWING ROPE CLIMBS OR SEATED ROPE CLIMB BELLY SPRINTS NEGATIVE PULL UPS - USE BOX IF NEEDED HEAVY SLAM BALL OVER THE SHOULDER PLANK 1 MIN ON - 30 SECOND REST 2 ROUNDS SINGLE DUMBELL TWO HAND OVERHEAD TRICEP EXTENSIONS 3 X 12 WARM UP
DYNAMIC STRETCH SHUTTLE RUNS BEAR CRAWLS PLANK 30/30 X 2 AGILITY LADDER: SPRINTS SKATER JUMPS LATERAL HI KNEES DOUBLE HOP TO SQUAT SINGLE LEG 1 MIN ON - 30 SEC REST ONE TIME THRU STRENGTH WORK SPLIT JERKS OFF RACK 5 X 5 METCON 50 DU'S OR 100 SINGLES 5 DEVIL'S PRESSES 25/35# 6 T2B / K2E OR JACKNIVE SIT UPS 3 MIN ON - 1 MIN REST 4 ROUNDS WARM UP
DYNAMIC STRETCHES JUMPING JACKS AIR SQUATS TOE TOUCHES SWING KICKS DRAGON WALKS 30 SEC EACH - 1 SET CIRCUIT 1 MED BALL WALL TO WALL RUN MED BALL RUSSIAN TWIST MED BALL TOE TAPS MED BALL G2OH MED BALL PLANK- HANDS ON BALL 40/20 X 2 CIRCUIT 2 MED BALL SQUATS MED BALL OVERHEAD TRICEP EXTENSIONS MED BALL JACKNIVES MED BALL 90 DEGREE CRUNCH MED BALL WALL BALLS 40/20 X 2 CIRCUIT 3 SHUTTLE RUN LADDER ICKY LATERAL LINE TOUCHES LADDER HI KNEES MED BALL BROAD JUMPS 40/20 X 2 1 MIN REST BETWEEN ROUNDS WARM UP
PVC MOBILITY JUMPING JACKS TOE TOUCHES KNEE TUCKS DRAGON WALKS PLANK 30 SECONDS EACH STRENGTH WORK FRONT SQUATS 5 X 5 50-70% BARBELL WIDE GRIP HANGING HI PULLS 4 X 6 DUMBELL SUPINATED GRIP ALTERNATING BENT ROWS 4 X 10 ( 5 EA. ARM ) CONDITIONING 40 JUMPROPE SINGLES 12 ALT. DUMBELL SNATCHES 25/35# 10 SHOULDER TAPS IN THE PLANK POSITION 8 ALT. LUNGES ( 4 EA. LEG ) 5 MIN ON - 1 MIN OFF 2 ROUND WARM UP
PVC MOBILITY SHUTTLE RUN BROAD JUMP PLANK 30/30 X 3 STRENGTH WORK DEADLIFTS 5 X 5 DUMBELL ARNOLD PRESS 4 X 8 WEIGHTED BOX STEP UPS CARRYING ONE KBELL 4 X 8 CONDITIONING 6 POWER CLEANS 75/115 5 SIT UPS 4 BAR FACING BURPEES 3 MIN ON - 1 MIN REST 3 ROUNDS WARM UP
DYNAMIC STRETCHES HI KNEES JUMPING JACKS TOE TOUCHES KNEE TUCKS INCH WORMS 30 SEC EACH - 1 ROUND STRENGTH WORK ROTATING LANDMINES 4 X 10 SIDE TO SIDE EQUALS 1 LANDMINE SINGLE ARM PRESS 4 X 8 EACH ARM HAMMER CURLS 4 X 8 CONDITIONING 4 DEADLIFTS 65/95# 4 PUSH PRESSES 65/95 4 LATERAL BAR BURPEES REST 30 SEONDS 8 ROUNDS WARM UP
PVC MOBILITY JUMPING JACKS SWING KICKS KNEE TUCKS DRAGON WALKS HOLLOW ROCKS 30 SEC EACH - 1 ROUND STRENGTH WORK BACK SQUATS W/ 3 SECOND SLOW TEMPO ON WAY DOW 3 X 7 START AT 55% ADD WEIGHT EACH SET SINGLE DUMBELL TWO HANDED OVERHEAD TRICEP EXTENSION 4 X 8 CHOOSE WEIGHT STANDING DUMBELL FLYS 4 X 8 CONDITIONING 5 PULL UPS OR RING ROWS 10 KBELL SWINGS 35/45# 5 SQUAT THRUST 10 BOX STEP UPS 6 MIN ON - 1 MIN REST 2 ROUNDS WARM UP
STRETCH WALL TO WALL RUNS 30/30 X 3 UPPERBODY DUMBELL CURLS MED BALL PUSH UPS DUMBELL LATERAL RAISE MED BALL 360'S ( SAME AS KBELL ) DUMBELL FRONT RAISES LOWERBODY MED BALL SQUAT W/ STATIC HOLD- BALL ON CHEST MED BALL BROAD JUMPS LATERAL LINE TOUCHES MED BALL PLYO JUMPS 2 IN - 2 OUT ON LADDER CORE WITH KBELL WEIGHTED FLUTTER KICKS RUSSIAN 1/2 TWIST WEIGHTED HOLLOW HOLD UPWARD CHOPS FLOOR WIPERS 40/20 X 2 1 MIN REST BETWEEN WARM UP
PVC MOBILITY JUMPING JACKS AIR SQUATS SWING KICKS TOE TOUCHES DRAGON WALKS 30 SEC EACH -1 SET STRENGTH WORK PUSH PRESS 5 X 5 55-75% BARBELL BENT ROWS 4 X 8 AGILITY LADDER WORK SPRINT ICKY SCISSOR LATERAL HI KNEES SKIERS 40/20 X 1 METCON 20 DU'S OR 40 SINGLES 15 SIT UPS 10 HR PUSH UPS 5 POWER CLEANS 75/115# 4 MIN ON - 1 MIN REST 3 ROUNDS |
Phase 2 FitnessThe Evolution of Fitness Archives
January 2022
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