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Week of May 30th

5/30/2016

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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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Week of May 23rd

5/23/2016

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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
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Week of May 16th

5/16/2016

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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

 
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Week of May 9th

5/9/2016

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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

 
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Week of May 2nd

5/2/2016

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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  
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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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