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Warm Up
Mobility & Positional Stretches Dynamic Flexibility + 1 Body Weight Exercise (5-10 reps) Activation & Movement Drills Complete for Quality: T- Band Shoulder Series & 20-10 Air Squats W- Floor Hip Series & 20-10 Shoulder Tap Push Up TH- Core Series 20-10 Strength Week 1 of 3 weeks of: Strength T - 5x7 of: Strict Shoulder Press & Front Squats W - 5x7 of: Strict Pull-Ups & Dead Lift TH - 5x7 of: Bench Press & Farmer Carry Conditioning Week 1 of 3 weeks of: (Energy System Training) T- High Intensity Interval of: 6 rounds of (Work / Rest) 40-20 5 Half Burpees, 10 Air Squats, 5 Push Ups) W- Pace Yourself with: (start Outback)15 mins of: A1-200m Run A2- 30 Band Rows A3- 30 Band Press A4- 30 Hanging Core Runners TH- Get As Far As Possible in 10 mins of: (add 1 rep each round) A1- 1 Complex of DB Mi5 Maker (Push Up, Renegade Row, Squat Clean to Press) A2- 1 Pull Up A3- ** Every Round 50 Jump Rope
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Warm Up
Mobility - Pattern of the Exercises Dynamic Flexibility (+) add after each drill- M&W: 10 Sit Outs T&TH: 5 Burpee Bar Jump Touch Activation & Movement Drills Complete for Quality: M- 3 Rounds of: 15 Reverse Flys -- 10/10 Dowel Lunges -- 5 Wall Ball T- 10 Mins of: 20m Bear Crawl -- 6/6 Box Step Ups to Balance -- 10's Band Shoulder Matrix W- 3 Rounds of: 10 Push Ups -- 20 Plank & Reach TH- 10 Min of: 10/10 Leg Box Drops -- 6/6 DB Shoulder Press (Negative) Strength Week 3 of 3 weeks of: Strength Endurance M - 20 min AMRAP of: A1- 20 Air Squats A2- 10 KB Swings A3- 10 DB Bench Press A4- 10/10 DB Single Arm Press T - 20 min AMRAP of: A1- 10 DB Dead Lift A2- 5/5 Renegade Rows A3- 10 Bar Inverted Rows A4- 10 Burpees W - 20 min AMRAP of: A1- 8/8 DB Step Up A2- 8 Wall Ball A3- 8/8 Band Rotation A4- 8/8 DB Alt. Press Th - 20 min AMRAP of: A1- 10/10 (1 DB R&L) Squats A2- 10/10 Single Arm Row A3- 10 Ab Rollers A4- 10 Push Ups Conditioning Week 3 of 3 weeks of: (Energy System Training) (Compare times & scores to last week) M- Sprint up Hill 6x +plus 6,5,4,3,2,1 Air Squats at top (walk back to start) T- Max Burpee Pull-Ups in 2 mins (Scaled-Max Burpees) W- 800m RUN TH- 50-Mountain Climbers 40-Jumping Jacks 15/15-Jumping Lunges 20 Air Squats 10- DB Thrusters Warm Up Mobility - Pattern of the Exercises Dynamic Flexibility (+) add after each drill- M&W: Five 1/2 Burpees T&TH: 10 Bar Hang Active Shoulders Activation & Movement Drills M- 8 AMRAP of: 10 Dowel Good Mornings, 10 Air Squats w (R&L) Reach, 10 Knee Grab Sit Ups T- 10 AMRAP of: 10/10 Band Alt. Leg / Arm Pull Downs, Sprint Series (jog back) W- 12 AMRAP of: Speed Ladder x4, 10 Push Ups, 20 Plank & Reach TH- 14 AMRAP of: Row 150m, Dowel Overhead Lunge 20m, 20 Leg Drops Strength Week 2 of 3 weeks of: Strength Endurance M - 20 min AMRAP of: A1- 20 Air Squats A2- 10 KB Swings A3- 10 DB Bench Press A4- 10/10 DB Single Arm Press T - 20 min AMRAP of: A1- 10 DB Dead Lift A2- 5/5 Renegade Rows A3- 10 Bar Inverted Rows A4- 10 Burpees W - 20 min AMRAP of: A1- 8/8 DB Step Up A2- 8 Wall Ball A3- 8/8 Band Rotation A4- 8/8 DB Alt. Press Th - 20 min AMRAP of: A1- 10/10 (1 DB R&L) Squats A2- 10/10 Single Arm Row A3- 10 Ab Rollers A4- 10 Push Ups Conditioning Week 2 of 3 weeks of: (Energy System Training) (Compare times & scores to last week) M- Sprint up Hill 6x +plus 6,5,4,3,2,1 Air Squats at top (walk back to start) T- Max Burpee Pull-Ups in 2 mins (Scaled-Max Burpees) W- 800m RUN TH- 50-Mountain Climbers 40-Jumping Jacks 15/15-Jumping Lunges 20 Air Squats 10- DB Thrusters Warm Up
Mobility - Roll, LAX Ball, Positional Stretch Dynamic Flexibility (+) add after each drill- M&W: Lateral Lunges T&TH: Sit to Stand Activation & Movement Drills M - 3 Rounds of: A1- 8/8 Single Leg Touchdown to Reach A2- 20 Band Squat to Row T - Every 30 sec. for (8 mins): A1- 1/2 Kneeling Band Row (R&L) A2- Band Core Rotation (R&L) W - 3 Rounds of: A1- 15 Hollow Rock A2- 10/10 Plank & Reach A3- 5 Burpees TH - Every 30 sec. for (6 mins): A1- Farmer Carry A2- Push Ups Strength (New) Week 1 of 3 weeks of: Strength Endurance M - 20 min AMRAP of: A1- 20 Air Squats A2- 10 KB Swings A3- 10 DB Bench Press A4- 10 DB Press T - 20 min AMRAP of: A1- 10 DB Dead Lift A2- 5/5 Renegade Rows A3- 10 Bar Inverted Rows A4- 10 Burpees W - 20 min AMRAP of: A1- 8/8 DB Step Up A2- 8 Wall Ball A3- 8/8 Band Rotation A4- 8/8 DB Alt. Press Th - 20 min AMRAP of: A1- 10/10 (1 DB R&L) Squats A2- 10/10 Single Arm Row A3- 10 Ab Rollers A4- 10 Push Ups Conditioning (New)Week 1 of 3 weeks of: (Energy System Training) M- Sprint up Hill 6x +plus 6,5,4,3,2,1 Air Squats at top (walk back to start) T- Max Burpee Pull-Ups in 2 mins (Scaled-Max Burpees) W- 800m RUN TH- 50-Mountain Climbers 40-Jumping Jacks 15/15-Jumping Lunges 20 Air Squats 10- DB Thrusters Warm Up
Mobility - Pattern of Strength Dynamic Flexibility - M&W: Add Booty Bands T&TH: Add Jump Rope Activation & Movement Drills M - 20 -10 Static Holds of: A1 - Lunge Stance Hold, A2 - 3/4 Push Up Hold T - 4 Rounds of: A1- 15 Air Squats, A2- 15 Dowel Hollow Rocks W - 20 - 10 A1 - Squat Stance Hold, A2 - Band Row Hold TH - 4 Rounds of: A1- Side Plank Hold R&L, A2- 10/10 Band Core Rotation (R&L) Strength Week 3 of 3 weeks of: 7x 5 (add weight from last week) M - A1 - DB Front Rack Squats A2 - Single Arm Rows (use bench or box) T - A1- Stability Ball Single Arm Chest Press A2- DB Alternating Arm Shoulder Press A3- 20 Sit Ups W - A1 -2DB Single Leg Dead Lifts A2- Pull-Up Progression (improve from last week) Th - A1 - DB Walking Front Rack Lunges 5/5 A2 - Core Circuits (3 planes of motion) Conditioning Week 2 of 2 weeks of: (Compare your times & scores from last week) M - Max 2 min Wall Ball (14/10) (Rest 1 min) Max 2 min TRX Rows (feet on wall) T - 4 Rounds of: 5/5 MB Box Step Up, 5 Burpees, Run 100m W - 10 mins AMRAP of: 10 MB Squat Cleans, 10/10 Sit Outs, 30 Jump Rope TH - Run 800m - (Rest 1 min) - Run 400m - (Rest 1 min) - Row 200m |
PorgrammerChris Giesking Archives
November 2017
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