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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
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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  |
ProgrammerChris Giesking Archives
September 2017
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