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Thursday February 1, 2018

1/31/2018

0 Comments

 
Warm Up
:30 go's
Jumping Jacks
Active Spiderman
Single Unders
Push up to down dog
Double unders
Air squats
+
Rowling
*Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Mobility
Ankle Stretch
+
Practice Double Unders and rope climbs technique

WOD
AMRAP 15
50 DU/100 Singles
25/20 Cal Row
5-4-3-2-1 Rope Climb
*Each round you get through you will complete one less rope climb. 
Example: 50 DU-25 Cal Row- 5 Rope Climb 50 DU-25 Cal Row- 4 Rope Climb etc
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Wednesday January 31, 2018

1/30/2018

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Warm Up
:30 go's
Body weight good mornings
Active spiderman
Inch worm
Active sampson
Push up to down dog
Air squat
+
Empty BB warm up

Mobility
Wrist Stretch

Strength
Build to a heavy 3 position power clean
*Above the knee, below the knee, floor without dropping the bar

WOD
3RFT
15 Hang Power Cleans 115/80
15 Lateral Burpee Over Bar
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Tuesday January 30, 2018

1/29/2018

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Warm Up
:30 go's
Easy Bike
Active Sampson
Medium Bike
Active Spiderman
Fast Bike
Air Squats
+
Booty Bands

Mobility
Couch Stretch
Pigeon Pose
+
Teaching points of performance of lunging

Strength
Build to a heavy 50ft walking lunge
*Pick your own style here. Overhead, Front Rack, Back Rack, DB, KB, etc. Make it heavy

WOD
"Stepping Stone"
For Time
60/40 Cal Bike
100ft Walking Lunge 50's/35's
35/25 Cal Bike
100ft Walking Lunge 50's/35's
20/15 Cal Bike
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Monday January 29, 2018

1/28/2018

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Warm Up
1 minute easy Row
Active Spidermans
:45 medium Row
Push up to down dog
:30 fast Row
Air Squats

Mobility
Childs Pose
Wrist Stretch
Chest Stretch
+
Teaching of the bench press and how to spot

Strength
Bench Press 6x3

WOD
​Open Prep

AMRAP 13
70 DB Snatch 50/35 *Pick a weight you could do 20 reps unbroken
60 Wall Ball 20/14
50/35 Cal Row
40 HSPU OR Push Ups
*Open Style workout today. Set a goal of getting through an entire round. If the class is big, waterfall start people in every 3-4 minutes. 
0 Comments

Saturday January 27, 2018

1/26/2018

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Warm Up
Coach's Game
+
Empty BB Warm Up

Mobility
Front Rack Stretch
Overhead Wall Stretch

Strength
4-5 sets of 100ft Farmer Carry-Heavy
*Rest as needed between sets

WOD
4RFT
30/24 Cal Bike/Row
15 T2B
7 Ground to overhead (snatch or clean and jerk) 155/105 *Should be a weight you are doing singles


0 Comments

Friday January 26, 2018

1/25/2018

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Warm Up
:30
Jumping Jacks
Active Spiderman
Single Unders
Air Squats
Double Unders
Push up to down dog
+
Empty Bar Warm Up
+
Movement Prep and practice for WOD

WOD
AMRAP 5
100 Double Under Buy In/200 singles
12 Front Squat 95/65
4 Burpee Box Jump Over 24/20
rest 5min

AMRAP 5
100 Double Under Buy In
8 Front Squat 115/80
4 Burpee Box Jump over 24/20
Rest 5min

AMRAP 5
100 Double Under Buy in
4 Front Squat 135/95
4 Burpee Box Jump over 24/20
0 Comments

Thursday January 25, 2018

1/24/2018

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Warm Up
:30
Easy Shuttle Run
Walking Spiderman

Medium Shuttle Run
Walking Sampson

Fast Shuttle Run
Straight leg bear crawl
+
Empty Bar Warm Up
+
Movement Prep

Strength
Sumo Deadlift to a heavy 3

WOD
Teams of 3
AMRAP 20
7 KBS 70/53
150m Shuttle Run
10/7 Cal AB
150m Shuttle Run
*One athlete finishes an entire round before passing off to the next team mate. 
0 Comments

Wednesday January 24, 2018

1/23/2018

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Warm Up
:30 
Easy Row
Active Spiderman

Medium Row
Air Squats

Faster Row
Push Up to Down Dog
+
Empty bar warm up

Mobility
1 min squat hold
Booty bands
1 minute chest stretch

Strength
Back Squat 3x5

WOD
3RFT
50 Air Squat
35 Push Up
20/15 Cal Row
0 Comments

Tuesday January 23, 2018

1/22/2018

0 Comments

 
Warm Up
1min
Easy Bike
Active Spiderman

:45 seconds
Medium Bike
Active Sampson

:30 seconds
Faster Bike
Push up to down dog

Mobility
Pigeon Pose
Child's Pose
+
Practice kipping pull up and DB Snatch technique 

WOD
5 rounds on the 4:00
15 Pull Ups
18 Alt. DB Snatch 50/30
21 Cal Bike/Row


0 Comments

Monday January 22, 2018

1/21/2018

0 Comments

 
Warm Up
:30
Easy Row
Active Spiderman

Medium Row
Active Sampson

Fast Row
PVC Pass Through
+
Empty bar movement prep

Strength
EMOMX5
3 Cleans
2 Front Squat
1 Split Jerk

WOD
For Time
21-15-9
AB Cals
Thruster 95/65
15-12-9
Cal Row
Hang Squat Cleans 95/65
12-9-6
Lateral Burpee over bar
OHS 95/65
0 Comments
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    Programmer

    D.J. Hillier

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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 - 5:30 pm
Sat:    8:00 am - 1:00 pm
Sun:   7:30 am - 1:00 pm


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  • Home
  • About
    • Why Mi5 Video
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    • Meet Our Staff
  • Join Mi5
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    • CrossFit Lakeville
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