 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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 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  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 |
PorgrammerChris Giesking Archives
November 2017
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