Warm Up
T- Rolling - Dynamic Plus Ladders W- Rolling - Dynamic Flexibility TH- Rolling - Dynamic Plus Ladders Activation & Power Development T- A1- Band Retraction A2- Shoulder Tap Push Up A3- Sit-Outs W- A1- Hip Circle Extension (R&L) A2- DB Rows A3- Bosu Single Leg Balance Th- A1- Jump Rope A2- Air Squats A3- TRX Rows Strength (Week 3 of 3 Weeks Exercise Progression) (15 min - 20 mins Work) Tuesday & Thursday A1- Goblet Squat 10 A2- Plate Walking Lunge 10/10 A3- Bench DB Press 8 A4- TRX Inverted Rows (MMF) A5- MB Rugby Toss 5/5 Wednesday A1- RFE Split Squat 8/8 A2- DB Single Arm Row 8/8 A3- Dead Lift (Ability Level) 5 A4- DB Shoulder Press 8 A5- Box Explosive Step Up Conditioning T- All-Out Pace 7 mins: Partner AMRAP: 7 Wall Ball, 7 Burpees & 7 Push Ups W- Push Pace 7 mins (Partner) AMRAP of: 4 Push Ups, 3x Shuttle Sprint, 8 Sit Ups TH- 5 Rounds of: 1x Obstacle Course + (3x = 5 Push Ups then 1x Hill Sprints) Cool-Down Mobility
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Warm Up
M- Rolling - Dynamic Flexibility T- Rolling - Dynamic Plus Ladders W- Rolling - Dynamic Flexibility TH- Rolling - Dynamic Plus Ladders Activation & Power Development M- A1- Ab Roll Outs A2- Band Anti Rotation (R&L) A3- 1/2 Kneeling DB Press (Neg) T- A1- Band Retraction A2- Shoulder Tap Push Up A3- Sit-Outs W- A1- Hip Circle Extension (R&L) A2- DB Rows A3- Bosu Single Leg Balance Th- A1- Jump Rope A2- Air Squats A3- TRX Rows Strength (Week 2 of 3 Weeks Exercise Progression) (15 min - 20 mins Work) Monday & Weds A1- Goblet Squat 10 A2- Walking Lunge 10/10 A3- Bench DB Press 8 A4- Bar Inverted Rows (MMF) A5- MB OverHead Wall Slam 5 Tuesday & Thursday A1- RFE Split Squat 8/8 A2- Wall OverHead Squat Mobility 8 A3- Plank & Reach 10 A4- DB Shoulder Press 8 A5- Dowel Single Leg Dead Lift 5/5 Conditioning M- Base Pace 400m RUN (Rest 1 min) 400m Run T- All-Out Pace 5 mins: Partner AMRAP: 7 Wall Ball & 7 Burpees W- Push Pace 6 mins (Partner) AMRAP of: 3 Push Ups, 3x Shuttle Sprint, 6 Sit Ups TH- All-Out Pace: 5 Rounds of: 3 VerticalJumps, 3 Squats, 3 Long Jumps & 3 Push Ups Cool-Down Walk + Mobility Warm Up
M- Rolling - Dynamic Flexibility T- Rolling - Dynamic Plus Ladders W- Rolling - Dynamic Flexibility TH- Rolling - Dynamic Plus Ladders Activation & Power Development M- A1- Ab Roll Outs A2- Band Anti Rotation (R&L) A3- 1/2 Kneeling DB Press (Neg) T- A1- Band Retraction A2- Shoulder Tap Push Up A3- Sit-Outs W- A1- Hip Circle Extension (R&L) A2- Band Hold Rows A3- Bosu Single Leg Balance Th- A1- Jump Rope A2- Air Squats A3- TRX Rows (Neg) Strength (Week 1 of 3 Weeks Exercise Progression) (15 min - 20 mins Work) Monday & Weds A1- Goblet Squat x10 A2- Walking Lunge 5/5 A3- Lateral Lunge 5/5 A4- Pull-Up Holds 5 Reps of (7 second Hold) A5- DB Rows 15 Tuesday & Thursday A1- RFE Split Squat 8/8 A2- Wall OverHead Squat Mobility A3- Core Double Leg & Arm Lowers 8 A4- DB Alt. (R&L) Bench / Stability Ball Press 8/8 A5- Bar MMF Inverted Rows Conditioning M- Base Pace (400m Run + Slow Bear Crawl x3 Down & Back) T- All-Out Pace 5 mins: Partner AMRAP: 7 Wall Ball & 7 Burpees W- Push Pace 6 mins AMRAP of: 5 Box Jumps, 3x Shuttle Sprint, 20 Sit Ups TH- All-Out Pace: 5 Rounds of: 3 VerticalJumps, 3 Squats, 3 Long Jumps & 3 Push Ups Cool-Down Walk + Mobility Warm Up
Run 200m Positional Stretches Dynamic Flexibility Activation & Movement Drills Complete for Quality: M- 2 Rounds of: 20 Band Rows w (5 second hold) + 20 Air Squats T- 2 Rounds of: 20 Hollow Rocks + 10/10 Single Leg Dowel Dead Lifts W- Floor Hip Series & 20-10 Shoulder Tap Push Up TH- Core Series 20-10 Strength Week 3 of 3 weeks of: Strength M- 5x7 of: Pull Up Lowering (Neg) & Single Leg KB Dead Lift T - 5x7 of: Strict Shoulder Press & Front Squats W - 5x7 of: DB Single Arm Rows & DB Dead Lift TH - 5x7 of: Bench Press & Farmer Carry Conditioning Week 3 of 3 weeks of: (Energy System Training) M- Partner 30 Sit-Outs, 30 Step Ups, 400m RUNm (must finish together) 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 Warm Up
Run 200m Positional Stretches Dynamic Flexibility Activation & Movement Drills Complete for Quality: M- 2 Rounds of: 20 Band Rows w (5 second hold) + 20 Air Squats T- 2 Rounds of: 20 Hollow Rocks + 10/10 Single Leg Dowel Dead Lifts W- Floor Hip Series & 20-10 Shoulder Tap Push Up TH- Core Series 20-10 Strength Week 2 of 3 weeks of: Strength M- 5x7 of: Pull Up Lowering (Neg) & Single Leg KB Dead Lift T - 5x7 of: Strict Shoulder Press & Front Squats W - 5x7 of: DB Single Arm Rows & DB Dead Lift TH - 5x7 of: Bench Press & Farmer Carry Conditioning Week 2 of 3 weeks of: (Energy System Training) M- Partner 30 Sit-Outs, 30 Step Ups, 400m RUNm (must finish together) 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 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 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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