Mi5 Fitness | Crossfit Lakeville
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Athletic Performance

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

High School Lax (Nov. 2nd - Dec. 14th) Strength Training  Pre-Season

10/28/2016

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​Warm Up
Foam Roll - Stretch - Dynamic
__________________________________________________________________
Activations & Drills
Day A 
Core & Movement Drills
(30 Second Work - 15 Second Transition)
A1 - Mi-Bug 
A2 - Hip Lift Bridge  (R&L)
A3 - Push Up Plank Plus

B1 - Band Rotation 
B2 - Air Squats

Day B 
A1 - Ab Roller
A2 - Side Plank (R&L)
A3 - 1/2 Kneeling Chop (MB or Bands)

B1 - MB Toss Partner
B2 - Plank & Reach Partner
________________________________________________________________
Strength Training

Day A 
A1 - Air Squats (10-12) 
A2 - Stability Ball Press (10-12)
A3 - Lunge to Press 6/6

B1 - Single Leg DB Dead Lift (R&L) 5/5
B2 - TRX Row 8-10
B3 - Lateral Lunge
__________________________________________________________________
Conditioning 
A1 - Jump Rope to Burpee
A2 - Lax Wall Quick Stick
__________________________________________________________________
Strength Training  
Day B 

A1 - Step Up & Balance 
A2 - Band High Rows
A3 - Band Core Pull Downs

B1 - RFE Split Squats
B2 - Band Press
B3 - Box Jump
___________________________________________________________________
Conditioning
A1 - Lax Drill #1
A2 - Sprint Shuttle
A3 - Lax Drill #2

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High School Hockey (Oct. 24th - Nov. 3rd) 2 Week Strength & Conditioning (3rd Phase Pre-Season)

10/21/2016

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Warm -Up
Foam Roll, Warm Up Jog, Stretch, Dynamic Stretch

Speed, Agility & Power Development
Monday - Core & Hip Activation Circuit 
Tuesday - Team Sled Push
Wednesday - Core & Hip Activation Circuit
Thursday - Spike Ball & SpeedBall  

Strength & Conditioning
Monday - 
A1 - Bench Press 10,10,6,4,4,3
A2 - RFE Split Squats 5/5 
A3 - Wall Shoulder Mobility Drill
Conditioning - 
20 Work 10 Rest x 10
Jump Squats & Push Ups

Tuesday - 
EMOM for 27
A1 - Pull-Ups 8
A2 - Single Leg Dead Lift 8
A3 - Sit Outs 16

Wednesday
A1 - Incline Press 10 
A2 - Farmer Carry 1x
A3 - Slide Disk Lunge Matrix 
A4 - Box Jump Series 
Conditioning - 
Groups of 3:
20 Work 10 Rest x 12
A1 - MB Toss
A2 - Burpees
A3 - Bar Hang Hold 

Thursday
12 mins of Each: (Partner Day)
A1 - Sprints 50m x 2
A2 - Push Ups & Pull Ups 10/5 x 2
B1 - R&L Lateral Lunge & Band Lateral Shuffle (Down & Back) 
B2 - DB & Band Shoulder Drills & Work
Conditioning - 
6 mins (45 Work 15 Rest)
A1 - Wall Sits
A2 - 1st Jump Lunges, 2nd Lateral Hops
A3 - Band Rotation (R&L) 5/5

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    Author

    Chris Giesking, MS
    Fitness Director 

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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

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"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