Warm Up
Mobility - Movement Pattern of Strength Dynamic Flexibility - Pick One Movement (i.e. Sit-to-Stand) and Repeat after each Drill Activation & Movement Drills (Stability & Control 1st then Speed) M - 4x( 20 - 10) A1- Lite DB Dead Lift A2- Side Plank & Reach (R&L) T - 4 Rounds of: A1- 75 Jump Rope A2- 15 Dowel Hollow Rocks W - Sprint Starts 5x (Tall, Crouched, 1/2 Kneeling, Prone Lateral, 1/2 Kneeling Lateral) TH - 4 Rounds of: A1- 10 Shoulder Tap Push Up A2- 10/10 Band Core Rotation (R&L) Strength Week 2 of 3 weeks of: 7x 5 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 Lunges A2 - Core Circuits (3 planes of motion) A3 - 15 Wall Ball Conditioning New: 1st week of 2 weeks (record your times & scores) 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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Warm Up
Mobility - Focus on Movement Pattern of Strength Dynamic Flexibility - Quality Slow, Controlled Fast Activation & Movement Drills (Work for Quality - Stability & Control) M - 4x( 20 - 10) A1- Sit to Stand A2- Bear Crawl T - 6 Rounds of: A1- 50 Jump Rope A2- 15 Band Squat to Row W - Sprint Starts 4x (Tall, Crouched, 1/2 Kneeling, Prone Lateral) TH - 4 Rounds of: A1- 5 Shoulder Tap Push Up & Reach A2- 10 DB Dead Lift Strength Week 1 of 3 weeks of: 7x 5 M - A1 - DB Front Rack Squats A2 - Single Arm Rows T - A1- Stability Ball Chest Press A2- DB Shoulder Press A3- 20 Sit Ups W - A1 -KB Single Leg Dead Lifts A2- Pull-Up Progression Th - A1 - DB Walking Lunges A2 - Core Circuits (3 planes of motion) A3 - 10 Wall Ball Conditioning Week 2 of 2 weeks (record times & scores) M - 2 Rounds of: 1 min Air Squats, 1 min Sit-Ups (no rest - record total) T - 30 Burpees + 100 Jump Rope W - 400m Run, Rest 1 min, 200m Run (record total time) TH - 5 Rounds for time of: 20 Band Chest Press, 5/5 Alt. Leg Lunge w MB Toss & 10m Bear Crawl Warm Up
Mobility - Focus on Movement Pattern of Activations & Strength Dynamic Flexibility - 5-6 Drills & Focus on Balance & 3-5 Second Holds Activation & Movement Drills (Work for Quality - Stability & Control) M - Single Arm TRX Rows & Step Up to Balance (Power Step w Running Mechanics) T - Box Step Downs (5 second Neg) & Pull Up Development (Negatives) W - Sprint Starts 4x (Tall, Crouched, 1/2 Kneeling, Lateral) TH - Jump Rope & Push Up Negatives (20-10) Strength 3rd week of 3 weeks - Stability Focus (4 sets of 30-45 second work or 20 mins AMRAP) M - Squat Holds, Plank Holds & Farmer Carry T - DB Step Ups & DB 1 Arm Rows W - KB Single Leg Dead Lifts & Stability Ball 1 Arm Press Th - Loaded Front RackLunges & Core Circuits (3 planes of motion) Conditioning New: Week 1 of 2 weeks (record times & scores) M - 2 Rounds of: 1 min Air Squats, 1 min Sit-Ups (no rest - record total) T - 30 Burpees + 100 Jump Rope W - 400m Run, Rest 1 min, 200m Run (record total time) TH - 5 Rounds for time of: 20 Band Chest Press, 5/5 Alt. Leg Lunge w MB Toss & 10m Bear Crawl Warm Up
Mobility - Each Day Focus on Movement Pattern of Strength Dynamic Flexibility - Slow Down & Focus on Balance Activation & Movement Drills (10 mins Work for Quality - Low Reps & Control) M - Ab Roller & Single Leg DB Curls T - Box Step Downs & Box Step Ups W - CrossOver Symmetry & Lunge Matrix w/ Sliders TH - Speed Ladder Drills & Cones Strength 2nd 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 Single Leg Dead Lifts & TRX Rows or Pull-Ups Th - Loaded Front RackLunges & Core Circuits (3 planes of motion) Conditioning Re-Test from Last Week: 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 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 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 Warm Up Mobility & Dynamic Flexibility Activation & Movement Drills Core & Hip Stability M- Side Plank Holds & Ab Roller T - Single Leg Hinge Matrix & Box Leg Lowers W - MB Sit Ups & TRX Knees to Chest TH - Goblet Tempo Squats & Lateral Hops Strength SuperSets of: 7x 5 or 20 mins for Quality (1st week of 3) M - Bench Press & Single Arm DB Push Press T - One Arm DB Row & Sled Push W - RFE Split Squats & Pull Ups (MMF) Th - Dead Lift & Elevated Feet Push Ups (MMF) Conditioning Week 2 of 3 weeks (Improve your time or weight each week) 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 Warm Up
Mobility & Dynamic Flexibility Activation & Movement Drills 6 min. EMOM of: (30 seconds of Work) M - Sit To Stands & Jump Rope T- Shoulder Tap Push Ups & Band Lateral Walks W - Single Leg Step Downs (R&L) TH - I's,Y's,T's & Sit Outs Strength Tri-Sets of: 5x 7 or 25 mins. for Quality (2nd week, Improve from last) M - KB Dead Lift, 1/2 Kneeling DB Press & Core Side Planks T - DB Single Arm Alt. Stability Press, Inverted Rows & R&L Step Downs W - Single Arm DB Rows, Farmer Carry's & RFE Split Squats Th - Bench Press, Box Jumps & Sled Push Conditioning Week 1 of 3 weeks (Improve your time or weight each week) 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 Warm Up Mobility & Dynamic Flexibility Activation & Movement Drills M - Med Ball Toss Series T- Tap Push Ups & Band Lateral Walks W - KB Dead Lift & Band Rotation R&L TH - Hollow Holds & Burpees Strength Tri-Sets of: 5x 7 or 25 mins. for Quality M - KB Dead Lift, 1/2 Kneeling DB Press & Core Side Planks T - DB Single Arm Alt. Stability Press, Inverted Rows & R&L Step Downs W - Single Arm DB Rows, Farmer Carry's & RFE Split Squats Th - Bench Press, Box Jumps & Sled Push Conditioning 2nd week - (beat your (Time / Reps) from last week) M - 4 Rounds of: 15 Air Squats, 1 Sprint, 10 Push Ups 50 Jump Rope T - 4 Rounds of: 10 Wall Ball, 1 Sprint, 30 Band Rows W - 8 Mins. AMRAP of: 200 Row, 10 Burpees & Walking Lunges TH - 10 KB Swings + 5,4,3,2,1 of Goblet Squats &Push Ups |
PorgrammerChris Giesking Archives
November 2017
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