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

Athletic Performance

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

High School Hockey (July 11th - 21st)

7/6/2016

0 Comments

 
1st week of 2 week Strength Focus
(25 mins Strength Work with 4-5 Exercises in a 5-7 Rep range) 
Monday & Weds. Conditioning Only

Warm Up
Foam Roll 
Run 200 meters 
Mobility Drills (Ankles-Hips-Shoulders)
Dynamic Flexibility

Speed, Agility & Power Development
**Monday & Weds
3 Groups - (1 min Go's) x 3 Rounds
A1- Contunious Speed Ladder 
A2- MB Toss 5/5 + 5 Wall Ball
A3- Cross Over Symmetry 

**Tuesday & Thursday 
15 mins of Work:
A1- 5/5 Box Leg Lowering (R&L)
A2- 1x Sled Push
A3- 5/5 Single Arm DB Clean & Press
A4- 5/5 Tri-Angle Mobility + (R&L) 3 Way Slide Disk Lunge 
A5- 5/5 Band Core Rotation (Hip Focus)    

Strength Training
**Monday & Wednesday
A1- Front Squat - 6
A2- DB Alt. Shoulder Press - 6/6
A3- Pull-Up - MMF
A4- Stir the Pot (5/5) x 2

**Tuesday & Thursday
A1- Bench Press - 6
A2- Single Arm DB Row - 6/6
A3- Hamstring Curl (Slide Disk) - 12
A4- Loaded Carry 1st- Farmer / 2nd- Goblet 
A5- Lateral Lunge-  6/6

Conditioning
Monday & Weds (ONLY) - Partner Style
Monday - 10-8-6-4-2 of:
Air Squats, Push Ups, Long Jumps & Med Ball Sit Ups

Wednesday - Partner & You Go, I Go 
Station 1- 3 Rounds of: Wall Sit & 8 Jumping Pull-Ups (then Lunge back to Partner)
Station 2- 3 Rounds of: You Go, I Go - Fire Hydrant to Fire Hydrant Sprint  

0 Comments



Leave a Reply.

    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
    • Nutrition Coaching
    • Personal Training
    • Youth & Teen Fitness
  • CrossFit Lakeville
  • Contact