Warm Up
Active Floor Stretching Dynamic Flexibility ____________________________________________________________________________________________________________________ Activation Monday 8 Rounds of: 20 - 10 Work Rest A1 - Squat Pattern A2 - Push Horizontal Tuesday 6 Rounds of: 30 - 15 Work Rest A1 - Pull Horizontal A2 - Hinge Pattern Wednesday 5 Rounds of: (45 - 15 Work Rest) A1 - Lunge Pattern A2 - Push Vertical Thursday EMOM for for 12 mins. A1 - Squat Pattern A2 - Push Horizontal A3 - Core ____________________________________________________________________________________________________________________ Workout of the Day Monday 2x 12 min AMRAPs of: A1 - Wall Ball (8-10) A2 - Bear Crawl Down & Back A3 - Bench Press (8-10) Rest 3 mins B1 - DB Thrusters 5 B2 - Mi-Bug 10/10 B3 - Row 150 meters Skill Day - Double Unders & Rope Climbs ______________________________ Tuesday 40 min. Time Cap of: 4 Sets of: A1 - Dead Lift (8-10) A2 - 1 DB Bent Over Row 8/8 A3 - Jump Rope 50 4 Sets of: B1 - Partner MB Sit Ups 12 B2 - Partner Burpees 6 B3 - Partner MB Rugby Toss 6/6 3 Sets of: C1 - Box Step Up to Curl 5/5 (single leg balance) C2 - Slide Disk Hamstring Curls 10 or Swiss Ball C3 - Stir the Pot 5/5 + 5/5 3 Sets of: D1 - Sit Ups 25 D2 - Ab Roller 20 D3 - Hollow Rock 15 __________________________________________________ Wednesday 2x 12 min AMRAP's of: A1 - Run 2 Laps A2 - Push Ups 10 A3 - MB Slams 10 A4 - Flutter Kicks 15/15 Rest 3 Mins B1 - Box Jumps 5 B2 - TRX Rows 10 B3 - Walking Lunges 10/10 B4 - Cable Rotation 10/10 Game Day - (Spike Ball, Dodge Ball, Trainer Pick) ___________________________________________________ Thursday 35 min 3 Sets of: A1 - Front Squat 5 A2 - Max Height Wall Ball 5 3 Sets of: B1- Bench Press 10,8,6 B2 - KB Swings 15 3 Sets of: C1- Rower 200 meters C2 - Box Step Up to Curl 5/5 (single leg balance) 3 Sets of: D1 - 100 Jump Rope D2 - 10/10 Renegade Rows Skill Practice - Trainers Choice
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Warm Up
Roll Active Floor Stretching Dynamic Flexibility ____________________________________________________________________________________________________________________ Movement Preperation & Activations Monday (20 - 10 Work Rest) 2 Groups of: A & B A1 - MB Toss R&L 5/5 A2 - MB Foot Taps B1 - Band Chest Press B2 - Band Rows Tuesday 4 Rounds of: A1- 4x Speed Ladder A2- 3x Box Jump Progression (12 - 18 - 12 Inch Jumps) to Hurdles Hops A3- Bear Crawl Down & Crab Walk Back A4- 12 TRX Rows Wednesday (45 - 15 Work Rest) A. - Box Leg Lowers (R&L) B. - Single Leg Dead Lift (R&L) C. - Jump Rope Thursday 4 Rounds of: A1 - 8 Box Neg. Push Ups A2 - 8 MB Cleans + 6/6 MB Reverse Lunge A3 - 8 Box Jumps ____________________________________________________________________________________________________________________ Strength Monday (Part A 12 mins of Work - Part B 6 mins. or Work) A1 - DB Chest Press 10 A2 - Walking Lunge10/10 A3 - 100 Jump Rope A4 - Goblet Squats 10 A5 - DB Curl to Press 10 B1 - MB Chest Throws 5/5 B2 - Band Chest Press 15 B3 - Air Squats 20 ___________________________________________________ Tuesday (Part A- 10 mins & Part B- 8 mins) A1 - Front Squat 5 A2 - 1 DB Bent Over Row 10/10 A3 - Plank & Reach 10/10 A4 - Burpees 10 B1 - Box Step Up to Curl 5/5 (single leg balance) B2 - Slide Disk Hamstring Curls 10 or Swiss Ball B3 - Stir the Pot 5/5 + 5/5 B4 - Jumping Jacks 30 __________________________________________________ Wednesday (15 mins of Work) A1 - DB Incline Press 10 A2 - Inverted Rows or Pull Ups (MMF) A3 - Ring or Box Dips (MMF) A4 - DB Dead Lift 10 A5 - Loaded Side Lunge R&L 5/5 A6 - Rope Climb 1x ___________________________________________________ Thursday (Part A- 10 mins & Part B- 10 mins) A1 - Front Squat 5 A2 - BB or DB Bent Over Row 10/10 (use bench if needed) A3 - Side Plank with Arm Reach 10/10 A4 - Ab Rollers 10 A5- Swiss Ball DB Chest Press 8 B1 - Box Step Up to Curl 5/5 (single leg balance) B2 - Slide Disk Hamstring Curls 10 B3 - Farmer Carry (Down & Back) B4 - Battle Ropes - 30 ___________________________________________________ Conditioning - (Each Week Record Times & Reps) Monday - 6 Laps + 10 Wall Ball + 4x Down Back Lunges Tuesday - Partner Workout - 5 Rounds Each of: Max 20 second Battle Ropes (2 arm slam) Weds - (Skills Practice) Double Unders, Indo Board & Swiss Ball Tall Kneeling Balance Thursday - Team Rower 1000m + Team Push Ups 100 |
PorgrammerChris Giesking Archives
November 2017
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