Warm-Up
Mobility & Dynamic Movements Workout 1 - 25 Minutes to Complete! 2 rounds of: 10/10 - DB Snatch 10/10 - Sit-Outs 20 - KB Swings 10/10 - KB Plank Push & Pull 3 Hill Runs 2 rounds of: 15 - SDHP 15 - Sit-Ups 15 - KB Swings 15 - Superman Push-Ups 3 Hill Runs 2 rounds of: 5/5 - 1 Arm DB Thrusters 10 - KB Floor Wipers 5/5 - DB Lawn Mowers 10 - KB Squat transfers 3 Hill Runs then... until time is finished.... 10....1 Wall Ball & Knee Grab Sit-Ups Finisher - Partner Teams
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Warm-Up
Mobility & Dynamic Flexibility Workout - "Super Circuit" 45 seconds work - 15 rest x 2 (First round) 30 seconds work - no rest (Second round) Plate Transfer Wall Balls Plate Push Plate Reverse Lunges (Off plate) Band High Row to Straight arm row Box Jumps Bosu Sit to Stands Bosu Lateral Overs Quick feet KB Swings KB Lateral Hop Overs Row or Bike Ab Dolly High Low chop Right High low chop Left Battle Ropes Seated Battle Rope overs Stone Hold Med ball Sit up Transfer Wall Sit - Bicep Curls TRX Tricep Extensions Warm-Up
2 min Frog Pose Wall Stretches Dynamic Activation - Running Drills & Core Warm-Up Workout TEMPO Work 1- Complete each group before moving on 600m Row
then 2 minute break TEMPO Work 2 - 10 Minute AMRAP of: 10/10 - Band Rotation 5 Burpees 20 BOSU Overs 4 Burpees Sled Push - Down & Back 3 Burpees 20 Knee Grab Sit-Ups 2 Burpees TEAM WORK 3 - Objective is Finish 2 People A) BB Carry Together 200M B) Both Do Heavy Farmer Carry 100m C) 50 Total Between: Knees to Chest, other partner hangs and waits D) 30 Lateral Partner hop over burpees Warm-Up: Mobility - Forearm & Wrist
Activation: Paralete, Peg Board, Rings, Hand Stands Part 1 - AMRAP 8
30 Second - Split grip hang 30 Second - Peg Bord hang 15/15 Second - 1 arm hang Part 2 - AMRAP 12 1 - Ring Swing or Peg Board Shuffle 20 - Pull-Ups 5 - Paralete Burpees 30 second - HSPU Hold Part 3 - AMRAP 8 10 - Box Overs 10/10 - Vaulting Step-Ups 30 second - Hollow Rocks Thank you to everyone here and gone that has made Mi5 such a fantastic place to achieve your fitness goals!
Warm-Up Personal Mobility & Small Group Dynamic Warm-Up Workout A - 16 AMRAP A1 - Core Series
Workout B - 16 AMRAP B1 - Box Step Ups - 5/5 B2 - RFE Split Squats - 5/5 B3 - Band Rows - 15 Band Chest Press - 15 Band Rotation - 5/5 B4 - Hanging Knee to Chest - 15 B5 - Jumping Jacks - 30 Workout C - 16 minutes Part 1 - 4 minutes
Rest 2 minutes Part 2 - 4 minutes
Rest 2 minutes Part 3 - 4 minutes
Warm-Up
Band Mobility Dynamic Flexibility Pull-up / Squat / Push-up Workout - 3 circuits Circuit 1 800m Intervals rest 1/2 the time it takes to run x 2 rounds ....no rest go into next circuit Circuit 2 AMRAP 10 10/10 - Walking Lunges 10 - MB Slams Circuit 3 50 Jump rope singles 40m Sled Push 30 Bar Hang Bicycles 20 TRX "Y" Rows 10 Mermaid Crunches 500m Row/ or 400m Run Warm-Up:
Stretch and Dynamic Flexibility (Light Green Band) Activation: Partners 20/10 Tabata x 2 1. Hand Pulls 2. Hand Push 3. Hand Push across 1 arm (Right and Left) 4. 1 Arm Squat (Right and Left) Workout: 2 Circuits - 30 second Intervals 15 second recovery x 3 Circuit 1
Circuit 2
OUTSIDE - "50's" - 12 Minute Cap Partners - Split reps between each person 50 - Log Flips (Back and forth) 50 - Sledge Hammers (P1 Hits while P2 Runs 100m then switch, keep this up until reps are complete) 50 - Banded Squat Rows (P1 Works while P2 does 10 burpees then switch, keep this up until reps are complete) |
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September 2017
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