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Mi-Edge (July 25th - Aug. 4th)

7/22/2016

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Warm Up  
M- Rolling - Dynamic
T- Dynamic - Jump Rope 
W- Stretching - Dynamic
TH- Rolling - Dynamic Flexibility + Ladders

Activation & Power Development
3 Exercises - 4 Rounds - 30:15 Work Rest
M & W - Core Circuit 
T & TH - (Bands) Push, Pull & Rotation 

Strength
1st week - 15 mins
2nd week - 18 mins
Monday
  A1- Goblet Squat 8/8 
  A2- Walking Overhead Lunge 8/8
  A3- 1 DB, 1 Arm Strict Press 8/8
  A4- TRX Rows (MMF)
  A5- Sled Push 1x

Tuesday 
A1-  DB Incline Bench Press 8
A2-  KB Swing 8
A3-  Farmer Carry - 40m
A4-  Jump Rope 75
A5-  Bear Crawl 2x

Wednesday
  A1- RFE Split Squat 8/8
  A2- DB 2 Arm Row 8/8
  A3- Box Leg Lowering 8/8 
  A4- Cable Core Rotation (R&L) 8/8  
  A5- DB Shoulder Push Press 8

Thursday
 A1- 1 DB, 1 Arm Front Squat 8/8 
 A2- 1 DB, 1 Arm Walking Lunge 8/8
 A3- Hand Release Push Ups (MMF)
 A4- TRX Rows (MMF)
 A5- MB Rugby Toss 5/5

Conditioning
Monday 
50-40-30-20 of:
Jump Rope & Mountain Climbers
Finish with - 200m Run

Tuesday
3 Rounds of:
15 DB Thrusters
10 TRX Rows
5 Box Jumps

Wednesday
500m Row then 25 Sit Ups 
250m Row then 25 Push Ups

Thursday
400m Run  
then...
3 Rounds of: 10 KB Swings & 5 Burpees 

Cool-Down
Mobility 
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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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  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members