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Warm-Up: Dynamic Movemements
First 30 "Strength" 5x5 - BB Deadlift (work up to a heavy 5) 5x 1/1 - Turkish Get-Up Second 30 5 / 4 / 3 / 2 / 1 reps (compete one group of both exercises 5reps to 1rep before moving to next group)
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Warm Up
Dynamic-fun partner drills 1st Half 9/8/7 reps of -cal assault bike -walking lunges/side -plate push -Plate press 2nd Half Yoga meditation & breathing focus First Half
911 Tribute 11 sit outs/side -11 DB thrusters (males 40lb DB or KB female 20 lbs DB or KB) -11 calorie bike and rower -11 Deadlifts -11 strict as you can push ups -11 walking lunges per leg (males just hold 2 10 lb db's ABOVE shoulder height, females hold 2 5 lbs db ABOVE shoulder height) -11 pull ups -11 MB SLAMS (male 20, female 14) -11 burpees Second Half Yoga Warm-Up: Dynamic Movemements
First 30 "Strength" 5x5 - BB Deadlift (work up to a heavy 5) 5x8 - DB Incline Press Second 30 5 / 4 / 3 / 2 / 1 reps
Warm Up
30 min yoga flow 2nd half STRENGTH FOCUS Strength 1-back squat 4 sets of 5: 5 second tempo:) Strength 2- 10/8/6/4 HEAVY Wall Balls and Weighted Step ups Strength 3-CORE SERIES 1st Half
Warm Up Get moving Dynamic-Partner burpees- frog hops and assisted pull ups. Strength 1 5 set of 5 5:1:1 BACK SQUATS down to the MB and 5 MB SLAMS Strength 2 4 sets of 6/6 weighted reverse lunges (barbell if possible) and 6 Wall Balls Core Finisher PLATE SERIES 2nd half yoga-inversion focus “Handstand and Holds”
Warm Up Over head mobility and shoulder prep Activation 40:20 DB or KB Push Press and 1 arm push ups hold (4 rounds) Circuit 1 7 minute AMRAP 1, 2, 3, 4, 5…. Wall walk underhand grip rows X 8-10 inch worm push ups Circuit 2 5 rounds Ability level B1) 3-5 STRICT HSPU B2) STRICT hanging knee raises X 8-10 2nd half Hand stand yoga 1/2 Half
yoga 2nd Half HIIT on yoga Mat -40/20 1/2 burpees and MB cleans 4 rounds YOGA FLOW -40/20 knee to elbows and plank dips 4 rounds YOGA FLOW -40/20 windmills and squat with leg lifts 4 rounds YOGA FLOW -40/20 push ups and V Sit ups Yoga flow 1st Half
Strength Mix Split into two groups then switch A1 - 8 Minutes 5 KB Clean + 5 Goblet Squat +5 Strict KB Press 5 Dive Bomber Push Ups 1 Turf Ladder Shuttle (Keep turf open) A2 - 8 Minutes 10 - DB Incline Chest Press 6/6 - Step Ups 10 - TRX Rows 2nd Half Teams of 2 Partners..... AMRAP10 (you go I go...except tires) Partner Tire Flips Teams (pick a tire you two flip it 3x) KB Turf Rope Pulls (Seated) 1x each Partner Front Rack Farmer Carry (Barn and Back) 1x Obstacle course 1st
Warm-Up: Monster Band Work Part 1 30/15 (Work to Rest) x 3 rounds each group
Part 2 30/15 (Work to Rest) x 2 rounds each group
Part 3 30/15 (Work to Rest) x 2 rounds each group
2nd Partner work w/ stability ball 2 rounds of each group
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AuthorAndrew Franz Archives
September 2017
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