Warm Up Mobility & Dynamic Flexibility Activation & Movement Drills M - Shoulder Tap Push Ups & Band Lateral Walks T - KB Dead Lift & Band Rotation R&L W - Hollow Holds & Burpees TH - Med Ball Toss Series Strength (EMOM week, Reps of 7-10 or 25 seconds) **except weds M - KB Front Squats & DB Push Press T - BB Dead Lift & Pull-Ups W - Bench Press & Farmer Carry + 1 (Sprint to Barn & back after farmer carry) Th - Alternating Step Ups, TRX Rows & Box Jumps Conditioning 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
0 Comments
Warm Up
Mobility & Dynamic Flexibility Activation & Movement Drills M - Marching Hip Lifts & Shoulder Tap Push Ups T - Band Squat to Rows & Sit to Stand to Box Jumps W - Hollow Holds & Speed Ladders TH - Med Ball Toss & Burpees Strength 4x 7 (Sets, EMOM, or Total Time) M - A1 KB Front Squats A2 Parallet Push Up w 3 sec. Hold T - A1 Step Downs A2 Pull-Ups W - A1 Bench Press A2 Farmer Carry Th - A1 DB Dead Lift A2 DB Push Press Conditioning M - Sprints T - Med Ball Cleans & Push Ups W - Sit Outs & Sprint Shuttle TH - KB Swings & TRX Rows
|
PorgrammerChris Giesking Archives
November 2017
Categories |