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Week of May 30th

5/30/2016

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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 
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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
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  • Home
  • About
    • Why Choose Mi5?
    • Membership Rates
    • Our Facilities
    • Meet Our Staff
    • Trusted Resources
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members