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Warm up-yoga floor mat flow
Dynamic/Skill-pull ups and Shoulder work -active partner pull ups -15 cross over symmetry -5 small scapula plank plus on floor -1 sled push (just 1 direction) 20 MIN AMRAP A1) 8/8 DB Lateral Step overs THEN 8/8 Renegade rows (heavy-ish) A2) Inverted BB Row 3-5 or 3-5 pull ups A3) GHD Sit ups (Ability Level) A4) 6-8 DB/SB or Bench Press A5) 30 cal row bike, or 40 cal rower, or 400 m run
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Warm Up
yoga floor mat flow Dynamic/Skill-pull ups TEST PULL UPS Then do 1 interval turf shuffle 10 thread the needles/side 5 TRX reverse flys RETEST PULL UPS STRICT 20 MIN AMRAP A1) 8/8 RFE Lunges with weight -different weights than last week) A2) Inverted BB Row 3-5 A3) LIGHT db plank reach throughs A4) 8-10 DB Chest Press A5) 20 cal row *Bonus 1 pull up after each round Warm Up
Shoudler prep and lat activation Dynamic-Farmer carry high/low, speed ladder, and core SKILL "Holds" Front Rack BB HEAVY and 8 point plank 20 min AMRAP A1—3/side Turkish get ups A2—-10 banded push ups A3——15 second all out sprint ASSAULT BIKE A4——10 SB hamstring curls AND 10/10 heel march A5 —-High/low farmer carry Group stretch at the end Warm Up
Feet to shoulder activation Forearm dowel rod work Skill HOLDS Workout 20 min AMRAP A1) Weighted 15 second iso pull ups or pull up hold A2) 1/2 lunge with press 5/5 per side A3) 15 anti rotation band press A4) PLYO step ups or box jumps X10 A5) DB 200 M RUN Warm-Up
A. Foam Rolling plus Stretching B. Dynamic Flexibility C. Activation Circuits - (Trainer picks rounds and Reps) Feb. 1st - KB Swings with Push Ups Feb. 8th - Core Circuit with Pull Ups Feb. 15th - Bands Circuit with Walking Lunges Workout Feb. 1st 20 Minute AMRAP of: A1- Push Ups 10 then 20 second Cobra Stretch A2 - RFE Split DB Squat 5/5 A3 - 5/5 Renegade Rows + 5 Burpees A4 - Run 2 Laps A5 - DB Curls to Press 10 Feb. 8th 20 Minute AMRAP of: A1 - KB Swings 10 + 5 Goblet Squats A2 - 5/5 Sit Outs + 5 Burpees A3- 10/10 Side Lunges A4- 5 Strict Pull-Ups (use band if needed) A5 - TRX Rows 10 then 30 seconds TRX Plank Hold Feb. 15th 20 Minute AMRAP of: A1 - Jump Rope 50 A2 - Get Up 5/5 + 15 Sit Ups A3 - DB Squat Thrusters 8 + 16 Bent Over DB Row A4 - 20 Hollow Rocks + 10 Push Ups A5 - 20 Supermans + 10/10 Bird Dogs Cool Down Focus for this 3 Weeks of Mi-Move is: Hip Flexors & Shoulder Rotation Warm-Up A. Quick Foam Rolling Session - Full Body B. Full Body Floor Stretching C. Activation Circuits Jan. 11th - MB Toss Circuit (3 exercises) 20-30 sec. WORK Jan. 18th - Core Circuit (3 exercises) 20-30 sec. WORK Jan. 25th - Bands Circuit (3 sexercises) 20-30 sec. WORK Workout Jan. 11th 20 Minute AMRAP of: A1- Sled Push 1x A2 - RFE Split DB Squat 5/5 A3 - 10 Push Ups + 5/5 Renegade Rows A4 - Hip Stretch (Pigeon Pose- R&L) 10/10 A5 - DB Curls to Press 10 Jan. 18th 20 Minute AMRAP of: A1 - Landmine Core Rotation 10/10 A2 - 20 Mountain Climbers + 5/5 Sit Outs + 20 Mountain Climbers A3- 10 Push Ups A4- 5 Strict Pull-Ups (use band if needed) A5 - Row 150 meters Jan. 25th 20 Minute AMRAP of: A1- Jump Rope 75 + 5 Burpees+ 10 Box Jumps A2- 1/2 DB (Lite) Get Up 5/5 A3- 8/8 One Arm DB Squat Thrusters A4- 8 Knee Grab Sit Ups + 20 Hollow Rocks A5- 20 Supermans + 10/10 Bird Dogs Cool Down Focus for this 3 Weeks of Mi-Move is: T-Spine Extension & Rotation  Warm-Up A. Dyanmic + Jump Rope B. Positional Full Body Stretching for movements of the day Activation Exercises Dec. 21st - MB Toss Circuit Dec. 28th - Plank Circuit Jan. 4th - Band Core & Row Circuit Dec. 21st 20 Mins AMRAP of: A1 - Box Step Ups to Curl 10/10 A2 - DB Chest Press 15 A3 - Floor Mountain Climber Stretching 10/10 + 5 Down Dog A4 - Pull Up Improvement (Bands) 5+ A5 - DB Dead Lifts 10 Dec. 28th 20 Mins. AMRAP of: A1 - DB Goblet Sqauts 10 A2 - Hollow Rock 20 + 15 Push Ups A3 - 1-Slide Disk Lunge Matrix 8/8 A4 - Pull-Up Improvement (Bands) 5+ A5 - Jump Rope 150 Jan. 4th 20 Mins. AMRAP of: A1 - Lunges to Curl to Press 16 A2 - Sit Outs 8/8 + Push Ups 8 A3 - 2 Lap Run A4 - TRX Rows 10 + 10 TRX Chest Press A5 - Pull Up Improvement (Bands) 5+ Cool Down Work on (FMS Improvement Drills)  Warm-Up A. 10 Sit-to-Stand Squats & 10/10 Floor Hamstring Kick Stretches (x 3 sets) B. Full Body Stretching (Focus on FMS Improvement Drills) Activation Exercises Nov. 30th - Retraction Bands Dec. 7th - Plank Series + Shoulder Mobility Dec. 14th - Mi-Core Routine Nov. 30th 20 Mins AMRAP of: A1 - Box Step Ups 10/10 A2 - TRX Chest Press 15 A3 - Goblet Squat 10 A4 - Hanging Ab Runners 20 A5 - Dynamic Butt Kicks & Shuffle Step - Barn & Back Dec. 7th 20 Mins. AMRAP of: A1 - DB Thrusters 10 A2 - Hollow Rock 20 A3 - Push Ups 10 A4 - Pull-Up Improvement Drills (ability level) 5-10 A5 - Jump Rope 150 Dec. 14th 20 Mins. AMRAP of: A1 - Walking Lunges 10/10 A2 - Sit Outs 8/8 + Mi-Bug 12/12 A3 - Box Jumps 10 A4 - TRX Rows 10 + 10 TRX Chest Press A5 - Bear Crawl 10m + 10m Crab Walk Cool Down Work on (FMS Improvement Drills) Mobility Drills  Warm-Up
A. Foam Rolling Session - Full Body B. Full Body Stretching C. Activation Exercises Nov. 9th - Mi-Core Routine Nov. 16th - Plank Series + Shoulder Mobility Nov. 2nd - Mi-Core Routine Nov. 9th 20 Mins AMRAP of: A1 - Box Step Ups 10/10 A2 - TRX Rows 20 A3 - Row Machine 20 Pulls A4 - Hanging Ab Runners 20 A5 - Bench Press 10 Nov. 16th 20 Mins. AMRAP of: A1 - Air Squats 15 A2 - Row Machine 20 Pulls A3 - Shuttle Sprint 15m x 3 A4 - Push Ups (show variations) 15 A5 - DB Push Press 15 Nov. 23rd 20 Mins. AMRAP of: A1 - Jump Rope 100 A2 - Sit Outs 10/10 + Mi-Bug 10/10 A3 - KB Swing 20 A4 - TRX Rows 20 A5 - Bear Crawl 20m Warm-Up
A. Foam Rolling Session - Full Body B. Full Body Stretching C. Activation Exercises Oct. 19th - Shoulder Rotation & Shoulder Retraction Routine Oct. 26th - Hip Extension & Core Routine Nov. 2nd - Hamstring & Glute Routine Workouts - Oct. 19th 20 Minute AMRAP of: A1- Jump Rope 75 A2 - RFE Split DB Squat 8/8 A3 - 12 Push Ups + 6 Down Dog to Cobra A4 - Side Plank & Reach 20/20 + Sit Outs 10/10 A5 - 1x Sled Push Oct. 26th 20 Minute AMRAP of: A1 - Row 150 meters as Fast as Possible A2 - 10 Hand Release Push Ups + 8/8 Single Leg Hip Extension A3- 5 Pull-Ups (Use band if needed) + Lat Stretch & Hip Flexor Stretch A4- 15 KB Swings A5 - 10 Box Jumps Nov. 2nd 20 Minute AMRAP of: A1- Dynamic Flexibility (1x of Each Down & Back) A1- Butt Kicks & A2- CrossOver A2- 12 Push Ups + 12/12 Mi-Bugs A3- 20 KB Swings A4- 20 Low Back SuperMan Extensions + 10/10 Bird Dogs A5- 12 KB Goblet Squats Cool Down A. Ankle Range of Motion is the - Focus for this 3 Weeks of Mi-Move B. Stretch Full Body |
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September 2017
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