Mi5 Fitness | Crossfit Lakeville
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Mi-BootCamp Mix 

2/29/2016

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Warm-Up: 
  • Foam Roller, Lax Ball
  • Dynamic Movements

Activation: 20 sec Work / 10 sec Rest x 4
  • Broad Jump & Dolphin Push-ups

Workout A - 11 minute time cap 
​"29" - AMRAP 
  • 11 - Box Jumps
  • 29 - Cal Row
  • 11 - Mi5 Makers (DB Burpee, Pushup, Renegade Row, Burpee up w/ DB, to Clean and Press) 
  • 29 - Double Unders or Singles (Jump Rope) 
* Penalty - 11 burped if miss a double or single under

Workout B - 4 rounds
29 sec work, 15 sec rest x 4
  • Squat Jumps
  • Lateral Hops
  • 180 degree - Squat Jumps & turn / touch floor with hand

Workout C - 11 min Chipper
29 reps per exercise, get as far as possible in 11 min
  • Sit-outs (per side) 
  • Lunges (per leg) 
  • knee grab sit-ups
  • Wall Balls
  • Burpees
  • MB Slams
  • Jump rope Singles or Doubles
  • Row for Cal.
  • Step-Ups (per leg)

Cool-Down - Personal Mobility 
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Mi-Bootcamp Mix

2/27/2016

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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
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Mi-Strength

2/26/2016

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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 

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Mi-Interval 

2/25/2016

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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

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Mi-Strength (evening only)

2/24/2016

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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)
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Mi-Interval 

2/23/2016

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Warm-Up: 
Mobility & Dynamic Flexibility

Activation: "Partners"
3 x each group: 
  • Med Ball Toss Series
  • Med Ball Toe Tap Series
  • KB Series - Shuttle Sprint           
                                     - KB Deadlift

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 


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Mi-Strength

2/22/2016

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Warm-Up: 
Bands Hips 
Dynamic Movements

Activation:
150 m Rows
SB Single Leg Squats
Kipping Drills

Workout A 
12/10/8/8 reps
  • Squats (Front or back)
  • DB Renegade Rows
  • TRX / Ring Rows
Workout B 
15/12/12/10 reps
  • Lateral KB Lunges
  • DB Lateral Shoulder Raises
  • Burpee 
Workout C - Finisher
8 EMOM
Odd - Row 30 Seconds
Even - Weighted Lying BB Hip Bridges

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Mi-Bootcamp Mix

2/20/2016

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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

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Mi-Strength

2/19/2016

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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

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Mi-Interval

2/18/2016

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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
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    Chris Giesking
    ​chris@mi5fitness.com

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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.


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M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 5:30 pm
Sat:    8:00 am - 1:00 pm
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​-Cres N.
 
CrossFit Journal: The Performance-Based Lifestyle Resource
  • Home
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