Mi5 Fitness | Crossfit Lakeville
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Member of the Month
    • Meet Our Staff
  • Get Started
  • Schedule
  • PROGRAMS
    • Classes
    • Personal Training >
      • Nutrition Coaching
    • Youth & Teen Fitness
  • CrossFit Lakeville
  • Contact

Athletic Performance

Grade school, High School & Elite Level Sports
Strength & Conditioning Programs

High School Hockey (Oct. 3rd - 20th) 3 Week Strength & Conditioning (2nd Phase  Pre-Season)

9/29/2016

0 Comments

 
Warm Up
Roll - 200m Run - Floor Stretch - Dynamic Flexibility 

Speed, Agility, Power & Quickness Drills & Games 
Monday - SpeedBall  & Core Circuit 
Tuesday - Med Ball Power Circuit 
Weds. - Core Circuit
Thursday - Obstacle Course (10 mins Partner  Run (Go long ways around building route)

Strength Training
Monday 
A1 - Back Squats 12,10,8,6,4
A2 - One Arm DB Row 8/8
A3 - Box Jumps (5x 2 Consecutive Jumps) 
A4 -  MB Toss Series 3/3 & 2/2
A5 - Supermans 15 

Tuesday 
A1 - Bench Press 12,10,8,6,4
A2 - 1/2 Kneeling One Arm Shoulder Press 6/6
A3 - RFE Split Squats 6/6

B1 - Loaded Carry & Farmer Carry
B2 - CrossOver Shuttle Sprint
B3 - Push Ups 12

Wednesday 
A1 - Pull Ups 12,10,8,6,4,
A2 - One Arm DB Clean to Press  6/6
A3 - Bear Crawl to Crab Walk
A4 - Cable Anti-Rotation Press 8/8
A5 - DB Delt Series  8/8/8
​A6 - Single Leg Toe Touch & Reach Hop Series 4/4 & 4/4 

Thursday
The Barn (Partner Day)
A1 - Incline Press 8-10
A2 - Push Ups 15
A3 - Goblet Hold (DB or KB) Walking Lunge 30m (outside)
A4 - Partner Tire Flips 3x 
A5 - Pull Ups 5
​A6 - Hanging Knee to Chest 15 

0 Comments

    Author

    Chris Giesking, MS
    Fitness Director 

    Archives

    May 2017
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016

    Categories

    All

    RSS Feed

Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

* Enter in through the doors under the sign that says "Juniper Commons". We are located down the hall to the left.

Hours
M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 6:30 pm
Sat:    8:00 am - 1:00 pm

Thanks for signing up!

Join Our Email List!

Sign up to get interesting news and updates delivered to your inbox.

By submitting this form, you are granting: Mi5 Fitness, 16320 Kenrick Loop, LAKEVILLE, Minnesota, 55044, United States, http://www.mi5fitness.com permission to email you. You may unsubscribe via the link found at the bottom of every email. (See our Email Privacy Policy for details.) Emails are serviced by Constant Contact.

Contact Us 
952-378-4348
​Info@mi5fitness.com

Click Here to Read Our Privacy Policy

"This place is more than just a gym. It is one of the best recourses for becoming a better person."
​-Cres N.
 
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Member of the Month
    • Meet Our Staff
  • Get Started
  • Schedule
  • PROGRAMS
    • Classes
    • Personal Training >
      • Nutrition Coaching
    • Youth & Teen Fitness
  • CrossFit Lakeville
  • Contact