Warm Up:
10 minute AMRAP for Quality: A1 - Floor Movement Series (Hips & Shoulders) A2 - Dynamic Flow (Balancing Exercises with Mobility Drills) Strength Endurance: "Metabolic Conditioning" 16 minutes of Quality Do Two Sets of A in a row, then B, then Repeat A1 - Renegade Rows 8/8 A2 - Traveling Push-Up 2/2 A3 - Walking Lunge 5/5 ___________________________ B1 - Rower 150m B2 - Farmer Carry B3 - Air Bike 10 Cals ________________________________________________________ High Intensity Interval Training "HIIT" A. 6 minute EMOM of: A1 - 2 Burpees + Shuttle Run (Down, Back, Down) A2 - 1 Pull Up + Hold (15, 20, 30) _____________________________ B. Complete 3 Rounds of: B1 - 5 Jump Squats + 20 Air Squats B2 - 30 Bicycle Cruches + 5/5 Sit Outs + 10 Low Back Extensions Cool-Down A. Recover & Re-Align B. Mobility 101: The Basics to Staying Injury Free 5 minute chat after class
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Warm Up
Dynamic Flow MB Toss Series Part 1: 3x 7 Minute Strength Endurance Circuit A. A1 - Run to Flag Pole and Back 1x A2 - Hanging Knees to Chest 15 A3 - DB Push Press 10 A4 - Pull-Ups 5 B. Reps of: 8,10,12,14,,....Up B1 - TRX Rows B2 - MB Slam B3 - MB Sit Ups B4 - TRX Jump Squats C. Reps of: 14,12,10,8,6,....Down C1 - KB Goblet Squat C2 - KB Dead Lift C3 - KB Swings C4 - Push Ups Part 2: 20 Work -10 Rest (Intervals) 4 sets (30 seconds transition) 2 Rounds of: A,B,C,D A. Jump Rope B. Step Ups C. Rower D. Air Bikes E. Burpees Warm Up
1. Floor - 2 Movements / Stretches (Lower & Upper) 2. Standing - 2 Movements / Stretches (Lower / Upper) 3. Dynamic - 4 Movements & Drills (Ex. Butt Kicks, CrossOver,Shuffle,BackPedal) "5 minutes of Fun Workout" **2 minutes Transition Between Stations** **Have all Stations Pre-Set** # 1 A1 - Down & Back - MB Overhead Lunges A2 - 10 MB Sit Ups #2 B1 - 5/5 Box Step-Up to Press B2 - 10/10 Renegade Rows #3 C1 - 10 Wall Ball + 10 TRX Rows C2 - 10 Burpees #4 D1 - 150m Rowing Machine D2 - 10 Supermans + 10 Static Bear-Bird Dogs #5 E1 - 5 Box / Ring Dips + 5 Push Ups E2 - 5 Air Squats + 5 Squat Calf Raises + 5 Squat Hops #6 D1 - Air Bike 30 seconds D2 - 2 Consecutive Sets of MMF Pull-Ups Finisher Tabata **Give options for Ability Levels for both Exercises** A1 - KB Swings A2 - Plank Warm-Up
3 minutes of: 1 Run Lap Lunge with Stretch - 10m Bear Crawl - 20m then... Stretch - I,Y ,T's x 10 & Dynamic Drills Part 1 - Tabata (Core/KB) x 8 rounds each group
Part 2 - 15 Minutes of Awesome! 0 - 6:00min 30 - Air Squats Run 4 Laps 15 - Pull-Ups 8:00 - 15:00min (w/partner) (You Go/I Go) 10 - Wall Balls 10 - TTB ---------------------- 10 - DB Step-Ups 10 - Burpees Over Partner Part 3 - DB Complex Every 90 Sec Complete x 4 rounds 5/5 - Renegade Rows 5 - Bent Over Rows 5 - Hang Cleans 5 - Push Press 5 - Front Squats Warm-Up
General Group Warm-Up Workout 6 Minutes Mi-Bug - 12/12 Side Planks - 12/12 Run - 3 Laps 6 Minutes Goblet Squats - 12 Push-Ups - 12 KB Swings - 12 6 Minutes MB Alt Lunges - 12/12 Wall Balls - 12 Renegade Rows - 12/12 6 Minutes Band Rotation - 12/12 TRX Rows - 12 or 6 Pull-Ups Box Step-Ups - 12/12 6 Minutes Rower Max Distance |
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September 2017
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