Mi5 Fitness | Crossfit Lakeville
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Week of March 28th

3/27/2016

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Warm Up
Mobility - Each Day Focus on Movement Pattern of Strength
Dynamic Flexibility


Activation & Movement Drills
(10 mins Work for Quality - Low Reps)
M -  Side Plank Band Rows & Single Leg DB Curls
T -  Box Step Downs & Box Step Ups
W - CrossOver Symmetry & Lunge Matrix w/ Sliders 
TH - Rabbit Drills

Strength
1st week of 3 week - Stability Focus (4 sets of 30-45 second work or 20 mins AMRAP)
M -  Wall Sit Holds, Plank Holds & Farmer Carry  
T -  Tempo Air Squats & Negative Push Ups
W -  KB Dead Lifts, Sled Push & TRX Rows
Th -  Loaded Lunges & Core Circuits 

Conditioning
Record and Re-Test Next week - April 4th - 7th 
M - 500m ROW + 20 Push Ups
T -   4 Lap Run + 25 Air Squats + 4 Lap Run
W -   15 Wall Ball + 2 Bear Crawl + 15 Burpees + 30 Sit Ups + 15 Wall Ball
TH - 10 min. AMRAP of: 10 DB Curl to Press, 10 TRX Rows, 10/10 Step Ups & 4 Shuttle Sprints

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Week of March 14th

3/11/2016

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Picture
Warm Up
Mobility & Dynamic Flexibility

Activation & Movement Drills
Core & Hip Stability
M- Ab Roller & Side Plank Band Rows
T - Med Ball Single Leg Hip Lift & Explosion Box Step Ups
W - Booty Bands & CrossOver Symmetry 
TH - Med Ball  Lateral Hops & Feet Elevated Shoulder Tap Push Ups

Strength
7x 5 or 20 mins for Quality (3rd week of 3 week phase)
M -  Single Arm DB Rows & Bench Press 
T -  Front Squats & Pull Ups
W -  Dead Lifts & Sled Push
Th -  Incline DB Press & Lateral Lunge + CrossOver Sprint

Conditioning
Week 1 of 3 weeks (record times and scores each workout)
M - 1000m ROW
T -  2 mins. Max Wall Ball immediately followed by 2 min max run laps (Barn Door & Back) 
W -   8 mins Get as far as possible: (1 Push Up, 1 Box Step Up) add 1 rep each round
TH - 15 min. AMRAP of: 10 TRX Rows, 8 Thrusters, 6 Burpees, 4 Shuttle Sprints


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Week of March 7th

3/7/2016

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Picture
Warm Up
Mobility & Dynamic Flexibility

Activation & Movement Drills
Core & Hip Stability
M- Ab Roller & Bicycle Crunches
T - Box Leg Lowers & Single Leg Hip Lift
W - MB Rugby Toss & Booty Bands
TH - Tempo Push Ups & MB Lateral Hops

Strength
SuperSets of: 7x 5 or 20 mins for Quality (2nd week of 3)
M -  Single Arm DB Push Press & Single Arm DB Rows 
T -  Back Squats & Sled Push
W -  Inverted Rows & Single Arm KB Front Squats + 5/5 OverHead Lunges
Th -  Dead Lift & Bench Press

Conditioning
Week 3 of 3, final test, compare your scores.
M - 5 Rounds for time: 10 Air Squats, 1 Down & Back Sprint, 10 Push Ups
T -  15,13,11,9,7,5 of: Burpees & KB Swings 
W - 5 Rounds of: 5 Bench Press, 5 Pull Ups & 5 Box Jumps  
TH - Increasing Workload Each minute: 4 Turf  Shuttle Sprints + add 2 Push Ups







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    Porgrammer

    Chris Giesking

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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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​-Cres N.
 
CrossFit Journal: The Performance-Based Lifestyle Resource
  • Home
  • About
    • Why Mi5 Video
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    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members