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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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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
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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