1st Warm-Up - "Prep Circuit" 30 sec per exercise x 2 a. DB Alt. Bentover Rows b. Jump Rope c. TRX offset Lateral Squat d. Mini band Bow & Arrow e. OH Dowel Curtsies Lunge f. SB Roll outs Circuit 1 Booty Bands - 6 minutes
Circuit 2 Box & Dumbbells - 6 minutes
Circuit 3 Carry's & Swings - 6 minutes
Circuit 4 Press & Flip - 6 minutes
2nd Boxing Circuits A P1 - Quick Hands + head to body (r&l) P2 - SB Roll Outs & Dead Bugs 5 - 10/10 P3 - 30 Sec TRX runners B P1 - Combos P2 - 3/3 KB Clean + 5 squat + 7 Push-Ups P3- Shuttle + MB Thrusters
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1st
Warm-Up ISO Holds & Full Body Mobility A 1/2/3/4/5 reps x 3 rounds KB Squat KB Swing HR Push-Ups B 21-15-9 Thrusters & Kipping C Chipper 100 ft lunge 10 MB Slams 25 MB Presses 50 Mountain Climbers 100 Jump Ropes 2nd Yoga Flow 1st
Warm-Up Mobility - BB Quad Rolling Strength Circuits - w/Barbell (empty) 2 rounds of each group: A • BB Goodmornings - 10 • BB Overhead Hold - 30 Sec • BB Bentover Rows - 15 B • Land Mine Windshield Wipers - 30 Sec • Landmine 1 arm Press - 30 sec/arm • Suitcase - Tea Pots - 30 sec/side • Suitcase Deadlift - 30 sec/side C • BB Clean to Push Jerk - 30 & 45 sec • Burpee over BB - 30 & 45 sec 2nd 20 Minute Balance / Conditioning Circuit • BOSU / Rip Stick - Paddle Board Row - 15/15 • SB / BB - Bridges - 15 • Sled Push - 40m • TRX / DB - Power Pull w/ Press - 10/10 Warm-Up
Green Band Face Pull to Y (Anchor to KB on floor) 3 x 10 Green Band Upright Row to Face 3 x 15 Green Band Straight Arm Pull-Down 3 x 20 KB Bottom Up Walk R & L 3 x 2 Circuit 3 Sets of: BOSU KB Press 5x KB Squat 5x (R & L) SB Leg Curl to Bridge 10x - SB Leg Drop 5 x5 10x Knee to Chest Kip 10sec Hold L-Sit Balance Work- w/ partner: 3x BOSU - Chop 10x10 - P1 SB Balance - P2 3x BOSU Med Ball Toss to Partner 10x10 SB Battle Pushing - Football Down & Back Warm-Up: Dynamic Movemements
First 30 5 / 4 / 3 / 2 / 1 reps
Second 30 Yoga Flow First 30
Second 30
KB Goblet Squats Push-Ups
Alt. Knee Grab Sit-Ups 1 min Rest
Run Back Bear Crawl Run Back Lunge Down Farmer Carry Back First 30
Workout 1 10-8-6-4-2 reps Inverted Alternate Grip Row & Single Leg Drop Squat (Box) Workout 2 3 rounds of: 10 - GHD Sit-Ups 1 Minute Stone Hold Workout 3 5 rounds of: 3 Push Press 3 Burpee Deadlift 3 Front Squat Then After each: 50-40-30 Hammer Swings Second 30 Boxing Intervals First 30
Warm-Up: Cone Work Workout: 10 Minute Circuit
Second 30 Kick Boxing Intervals "Fallen Hero Workout"
First 30 11 min - Mobility, Yoga Flow, Sun A's 11 reps - Step Up and Lifts, MB Cleans, Mi5 Makers, 100m Row or Run 11 Sec Gos - Iso Chin-up Hold, Hollow Hold, Burpees, Get-Ups, Fast Feet, Tricep dips, Bicep Curls Second 30 Yoga Focus: CORE STABILITY / BALANCE & BOXING
Warm-Up: 2 sets of each group A) 10 - Active Bar Hangs 6 - Push-Ups w/ rotation 1 - Overhead Plate Walk B) 10 - Straight Arm Crab Bridges 5x5 - Side Plank reach unders 1 - Overhead Plate Walk First 30 (Core & Balance) 20 Minute AMRAP of: 1) 2 sets of: 10 - Rope Rows 15 - SB Hamstring Curls ** After - 20 Sit-outs per side then... 2) 2 sets of: 10x10 - DB Side Plank Press 5 x5 - Plate Lateral Lunges ** After - 15 Candle Sticks then... 3) 2 sets of: 10x10 - Bosu 1 arm press 10 - BOSU Seated knee to chest **After 20 BOSU Mtn Climbers Second 30 - (Boxing Mix) Part 1 - "warm-up" (You go, I go) - No gloves - Quick hands and Kicks - 10 rep go's Part 2 - Bands and Combos - Jab/cross - Jab/ cross / duck /cross - Jab / cross / hooks - Jab / cross / Kick (Right and Left) Part 3 - 3 minute round P1 - Boxer 20 on 20 off Work the bag - Jab cross duck cross P2 - BOSU 20 on 20 off Toe Taps - Split Burpee (One hand on ball one hand off) |
AuthorAndrew Franz Archives
September 2017
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