Mi5 Fitness | Crossfit Lakeville
  • 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

Mi-Bootcamp Mix

1/30/2016

0 Comments

 
Warm-Up:  Dynamic Group Movements

Workout: 3 groups - A, B, C
3 rounds of each group -30 seconds Work / 15 sec recovery 

Group A: 
  • Battle Ropes
  • Sand Bag - Reverse Plate Lunge (Step off Plate)
  • Overhead MB lateral shuffles

Group B: 
  • Jumping Pull-Ups
  • Plate Transfer (25#)
  • 3x Box Dips - 3x Box Push-ups

Group C: 
  • Band Sprint to Punch (Boxing)
  • Bosu Lateral Squat Hops
  • Ab Dolly Rollouts

Finisher: Partner Up - Complete all reps and exercises in order, Split up work however you wish between partners  ** Every 2 minutes Everyone Performs 2 Burpees**
                     
                    
15 Minute Time Cap: 
​                     
P1. - Hollow Hold or Plank Hold 
                     P2. - Does the work
____________________________________________________________________________________________________________________
                    100 - KB Swings
                       80 - Wall Balls
                        57 - (Happy Birthday BOB!) Straight arm MB Sit-Ups
                        40 - Box Jumps
                        20 - MB Sit to Stands w/ Slam 
                        10 - Burpee Pull-Ups




0 Comments

Mi-Strength

1/29/2016

0 Comments

 
Warm-Up:  
A. Mobility - Hips / Shoulders
B. Dowel - Dynamic Movements 

Activation  - 3 sets
  • Hip Hinge Dowel - Deadlift Prep 10x
  • Mountain climber stretch 5 x 5

Strength A:  12 EMOM
Odd minutes - 8  BB Deadlift
Even minutes - 30 Sec Wall Plank Hold 

Strength B:  12 minutes
3 sets
A1. - 8  BB Push Press (lift from floor)
A2. - 6  Plate Push-ups
__________________________________________
3 Sets
B1. - 10 Bent Over Rows
B2. -  3 Straight leg rope climbs

Finisher - Partner You go, I go  (Pace Setter) 
Partner 1 (Pace setter) - 1 arm 20m plate carry - Right arm down / Left arm back
Parnter 2:  Round 1: Empty  bar bicep curls
                         Round 2: Box Dips
                         Round 3: Band Iso - Curl Hold
                         Round 4: Isolated Narrow pushup hold @ bottom
0 Comments

Mi-Interval

1/28/2016

0 Comments

 
Warm-up: BB Smash Quads 
Dynamic Movement:  Overhead Squat Assessment 

Activation: 3 rounds - 40 sec work / 20 sec rest
A1. - Box step overs  or  Lateral cone hops
A2. - MB Crunches

Workout:
A. 
21/15/9
Air Squats 
& 
Band Rows
+
150 Single Jump Rope
(Record time)

B. 3 Rounds:
Overhead KB Carry - Turf (Down & Back)
+
2 Sprints

Tabata Finisher: 4 rounds each group
1. Wall Jumps
2. Side Plank (R & L)
3. MB Wall Sit-Ups
​4. MTN Climbers
0 Comments

Mi-Strength

1/27/2016

0 Comments

 
Warm-Up:  
A. Mobility - Hips / Shoulders
B. Dowel - Dynamic Movements 

Activation  - 3 sets
  • Hip Hinge Dowel - Deadlift Prep 10x
  • Mountain climber stretch 5 x 5

Strength A:  12 EMOM
Odd minutes - 8  BB Deadlift
Even minutes - 10x10 Side plank hip lift

Strength B:  12 minutes
3 sets
A1. - 8  BB Push Press (lift from floor)
A2. - 6  Plate Push-ups
__________________________________________
3 Sets
B1. - 10 Bent Over Rows
B2. -  3 Straight leg rope climbs

Finisher - Partner You go, I go  (Pace Setter) 
Partner 1 (Pace setter) - 1 arm 20m plate carry - Right arm down / Left arm back
Parnter 2:  Round 1: Empty  bar bicep curls
                         Round 2: Isolated Narrow pushup hold @ bottom                        
                         Round 3:  Empty  bar bicep curls
                         Round 4: Isolated Narrow pushup hold @ bottom

0 Comments

Mi-Interval 

1/26/2016

0 Comments

 
Warm-Up: 
Mobility - Roll feet LAX Ball
Dynamic Movements

Activation :
Partner Med Ball Tosses - 20/10 work rest

Workout - 3 x 11 minute workouts A, B, C

A.
Buy-In: 500m Row
then...
3 sets of:
8 - Atomic Push-ups
8 - Knee grab Sit-ups
4/4 - Step up to reverse lunge

2 Sets of: 
10 - KB Squat Clean Thrusters
5 - Burpee Pull-Ups

B. 
Buy-In:  100 Singles Jump Rope
then...
EMOM of:
minute 1 - 10 - 1/2 burpee Punches 
minute 2 - 3 - 10m plate pushes
minute 3 - 20 Wall Balls

C. 
Buy-In: 8 Laps running
then...
40-30-20 reps
KB Swing 
+
1 Sprint Lap
then...
3 sets of: 
15 BOSU Squats
10x10 Sit-outs


0 Comments

Mi-Strength

1/25/2016

0 Comments

 
Warm-Up:
A. Mobility - Hips & Quads
B. Dynamic Movements

Activation: "Sally-Up"
Based on your testing this month pick a standard: Air squats, Push-ups, Sit-ups, Pull-ups

Workout A:
10-8-6-4-2 
Front Squats
& 
10-12 
TRX Rows

Workout B: 
10-8-8-6-4-2
KB Lateral Lunges
& 
DB High pulls (Alt Arm) 

Workout C:
5 sets
3 reps x 5 sec negative Chin-Ups
0 Comments

Mi-Bootcamp Mix

1/23/2016

0 Comments

 
"Triple Threat"

Warm-Up / Activation:
A. Mobility - Personal mobility (pre-class)
B. Dynamic movements 

Workout
3 - 9 min EMOM's

Group A 

Minute 1:    20 -  Alternating KB step ups
Minute 2:    5/5 - RFE Lunges
Minute 3:     25 Wall Balls

Group B
Minute 1:    20m - Plate Push down then plate burps until 40 sec mark
Minute 2:    5/5 - Plate Lunges 
Minute 3:    8-10 - Elevated Feet Pushups 

Group C
Minute 1:    20 - TRX Back Rows
Minute 2:    15 - TRX Pikes
Minute 3:     1 Arm Overhead DB/KB Carry Down & Back (Right down - Left back) 

Core/Cardio Finisher! 
5/10/15/20/25/30 sec...
Pull-Up or Chin-Up HOLD 

then

2/4/6/8/10/12...
Air Squat
&
Knee grab sit-ups
​
0 Comments

Mi-Strength

1/22/2016

0 Comments

 
Warm-up:
Mobility - Hips and Shoulders/Lats
Dynamic Movements

Activation - Part 1
A1.) KB Tall Kneeling Hip Hinge (Movement Prep) 10x
A2.) MB Push-ups 10x
A3.) Monster band high pulls

Strength - Part 2
10-8-8-6 reps
BB Dead Lift
&
4 x8 - DB Cuban Press

Finisher - Part 3
3 rounds - 30/30  work to rest

1. BOSU lateral Squat hops
2. BB Curls
3. MB Mountain Climbers
4. Inverted Ring Rows
5. Box Dips 
0 Comments

    Programmer

    Chris Giesking
    ​chris@mi5fitness.com

    Archives

    September 2017
    August 2017
    July 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    April 2016
    March 2016
    February 2016
    January 2016

    Categories

    All

    RSS Feed

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
Sun:   7:30 am - 1:00 pm


Thanks for signing up!

Join Our Email List!

Sign up to get interesting news and updates delivered to your inbox.

By submitting this form, you are granting: Mi5 Fitness, 17630 Juniper Path, Suite F, Lakeville, Minnesota, 55044, United States, http://www.mi5fitness.com permission to email you. You may unsubscribe via the link found at the bottom of every email. (See our Email Privacy Policy for details.) Emails are serviced by Constant Contact.

Contact Us 
952-378-4348
​Info@mi5fitness.com

Click Here to Read Our Privacy Policy

"This place is more than just a gym. It is one of the best resources for becoming a better person."
​-Cres N.
 
CrossFit Journal: The Performance-Based Lifestyle Resource
  • 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