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-Move (Feb. 1st, 8th, 15th)

1/27/2017

0 Comments

 
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  
0 Comments

Mi-Move (11th, 18th,25th)

1/4/2017

0 Comments

 
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
Picture
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