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Warm-Up:
Activation: 20 sec Work / 10 sec Rest x 4
Workout A - 11 minute time cap "29" - AMRAP
Workout B - 4 rounds 29 sec work, 15 sec rest x 4
Workout C - 11 min Chipper 29 reps per exercise, get as far as possible in 11 min
Cool-Down - Personal Mobility
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Warm-Up:
A. Personal Mobility B. Dynamic Movements Workout: 3 groups x 6 min Part 1 - Run Lane 3 Rounds of: 2 - Run Laps 10 - DB Thrusters 10/10 - Sit outs then... Run Laps till done with time Part 2 - Turf 6-8-10-12-14-16 of: DB Rows DB Ovehead Press DB Renegade Rows Burpees Part 3 - Rig 6-8-10-12-14-16 of: Band Rotation (R & L) Band Straight Arm Pull-Downs TRX Rows KB Goblet Squat Finisher: 3 rounds of each - 1.5 min goes Part 1 - Cardio: Sprint to Jog Part 2 - Core A1. Plank Walk out - 5 A2. Side plank reach - 5/5 Part 3 - Lower Body 6-8-10-12-14 Squat Jumps & Lateral Lunges Warm-Up:
A. Mobility - Hips & Shoulders B. Dynamic Movements Activation: 20/10 - Work to Rest Push-ups & Hollow Rocks Workout - A "Great 8's" A1. - 10-8-8-6 reps BB Bench Press A2. - 8/8 - 1 Arm BB Suit Case Rows B1. 3 x 8/8 - DB Step-Ups B2. 3 x 1 - Sled Drag & Push B3. 3 x 4/4 - Plate Dead Bugs Workout - B "45 work / 15 rest" 2 rounds: BB Empty Bar Curls Bench Dips Plate Step off - Reverse Lunges Band on Rig - Curl to Tricep Ext. Finisher 3 person relays Partner 1 (Pace Setter) - HVY DB Farmer Walks (20m) - Sprint Down and Back - HVY DB Farmer Walk Back (20m) Partner 2 - Air Squats Partner 3 - Plank Hold Warm-Up:
Partner Stretches Dynamic - Slow to Fast movements Activation: Wheel Barrows & Plank Variations Workout - 5 minute / Group A. 10 Wall Balls 20 Sit-outs B. 5 Pull - Ups 10 Knees to Chest C. Row 100m 10 Box Jumps D. Sprints every 30 Sec rest 15 sec E. 30 Sec ring dip hold 10 Ring Rows F. 3 Plate Pushes 10 Plate Push-Ups Warm-Up:
A. Mobility - pigeon monster band distraction - wall sit / press 3 x 10 B. Dynamic Flexibility Activation: Tabata Core - 20/10 Hollow Rocks & Rolls (right & left) Strength A: 4 sets of A1. 10-8-8-6 reps BB Bench Press A2. 4 x 6/6 DB Step - Ups A3. 4 x 10 SB Back extension Strength B: 4 sets of B1. 3 x 5/5 DB 1 arm row B2. 3 x 5/5 KB RFE split squat Finisher : "Farmer relays " *Groups of 3" - each gos three times KB or DB - Right hand farmer walk down (20m) 5 - HR push-ups Left hand farmer walk back (20m) Warm-Up:
Mobility & Dynamic Flexibility Activation: "Partners" 3 x each group:
Workout - 25 min time cap! Complete each group!! 1. Core - 10 KB Plank Push to Pulls - 10 Wall Balls 2. Cardio Conditioning - 8 Sprints to Barn & Back 3. Push - 3 sets of: 10 DB Shoulder Press & 5/5 Sit-outs w/ pushup 4. Pull - 3 Sets of: 5/5 DB High Pulls & 20 MTN Climbers 5. Mix - 4 Sets of: 1 rope Climb & 5x5 O.H. MB Lunges Warm-Up:
Bands Hips Dynamic Movements Activation: 150 m Rows SB Single Leg Squats Kipping Drills Workout A 12/10/8/8 reps
15/12/12/10 reps
8 EMOM Odd - Row 30 Seconds Even - Weighted Lying BB Hip Bridges Warm-Up: A. Personal Mobility B. Dynamic Group Movements Activation: Booty Band Series MB Toss Series Workout: 4 / 8 minute workouts (Chipper Style) Always repeat first exercise before moving on to next rep sequence. A) 40 Battle Ropes __________________ 30 KB Swings 30 Sit-Ups __________________ 20 KB Swings 20 Sit-Ups __________________ 10 KB Swings 10 Sit-Ups 2 minute recovery B) 250m Row __________________ 30 SDHP 30 KB Plank Push/ Push (Split reps in half/ R & L arm) __________________ 20 SDHP 20 KB Plank Push/Pull __________________ 10 SDHP 10 KB Plank Push/Pull 2 minute recovery C) 3 Lap MB Run __________________ 30 DB Clean to Press 10/10 Front Lunge __________________ 20 DB Clean to Press 10/10 Lateral Lunge __________________ 10 DB Clan to Press 10/10 Reverse Lunge 2 minute recovery D) 10/10 Lateral Box Overs __________________ 20 Wall Balls 20 Burpees __________________ 15 Wall Balls 15 Burpees __________________ 10 Wall Balls 10 Burpees Warm-Up:
A. Mobility - Calf, Ankle, Hips, Shoulders B. Dynamic Group Movements Activation: A1. 3 x 10 - KB Dead Lifts A2. 3 x 10 - Hollow rocks B1. 2 x 1 - OH KB single arm walk B2. 2 x 4/4 - Plank Get-Ups Workout A: 10 EMOM of: Min 1 - 20 Empty Bar BB Bench Min 2 - 4 DB Mi5 Makers (Burpee down, Push-up, renegade row, burpee up, press, repeat) Note: Stay light with both weights Min 3 - 40 sec Ab Dolly Rollouts Workout B: 10 minute cap: You go I go style ** Each partner performs 5 Deadlift reps max per time, then switch until reps completed * Each partner performs 1 bear crawl & 1 Run lap 40 BB Dead Lifts 2 Bear Crawl Laps 2 Run Laps 30 BB Dead Lifts 2 Bear Crawl Laps 2 Run Laps 20 BB Dead Lifts 2 Bear Crawl Laps 2 Run Laps 10 BB Dead Lifts Warm-Up:
Mobility - Ankles & Hips Focus Dynamic Group Warm-Up Activation: A. 40/20 - work & rest Jump Rope Skills & Overhead Dowel Squats B. 20/10 - work & rest Lateral Hops & Butterfly Sit-Ups Workout A : Round 1 (30 sec on / 30 sec off) Round 2 (30 sec on / 15 sec off) 1. Jump Rope 2. Bentover Rows 3. Sit-outs 4. Box Jump Overs 5. TRX Alligators 6. Line Drill - Scissors Fast Feet 7. MB Slams 8. Plank to Push-up Workout B : 20 Sec working exercise / 20 Sec Isolated exercise 1A. - Goblet Squats 1B. - Bar Hangs 2A - Renegade Rows 2B - V-Sit Holds 3A - Burpees 3B - Recline Row Hold 4A - TTB or Knees to Chest 4B - Chin-up Hold 5A - Sprints 5B - 1 leg balance |
ProgrammerChris Giesking Archives
September 2017
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