Warm-Up:
Mobility - Shoulder, Hips, Ankles Dynamic Group movments Activation - Lets Move! Every 30 seconds on the 30 second x 6 per group A. 5x MB Clean + 2 Sprints B. 4x4 Sit-outs + 1 Sprint Workout A E2MOM of: 2x per 2 minutes: 8 - DB/KB Front Squats & 1x - Sled Push Down Workout B E2MOM of: 8 - BB Bench Press 20 - KB Swings Happy Birthday Barb!! Finisher!! Partner split reps - 8 Min Cap of: 50 - TRX Rows 50 - Box Overs 50 - MB Sit-Ups 50 - Lunges 50 Wall Balls _______________________ ** Every 2 Minutes on the Whistle Stop wherever you are and Perform 3 Burpees
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Warm-Up:
Mobility - Chest & Shoulders Dynamic Flexibility Activation: 20/10 (work to rest) x 3 A. KB Foot Tap & KB Dead Lifts B. KB Swing & Shuffle Part 1 - Partner - You Go, I Go x 3 each -Runner - 3 Laps - Lifter - 10 DB Curl to Press -10x10 Renegade Rows Part 2 - Super Circuit - [40 exercise 1 - 10 Rest - 20 Exercise 2 - 10 Rest] x 2 each station 1. Bosu Push-Ups & Battle Ropes 2. Plank/ Reach & Lateral Cone Skaters 3. SB Roll outs & Parallett Hops w/ Burpee 4. Rope Climbs & Med Ball Rugby wall toss 5. Jump Rope & Toes to Bar Part 3 - Core Finisher 10 x 10 sec
Warm-Up:
Dynamic Movements - Slow to Fast Activation: 20/10 (Work/Rest) Lateral Lunges & Jumps Workout: Lane 1 - 12/10/8 reps Lunge to 1st Cone, DB - Renegade Row - Farmer carry back Lunge to 2nd Cone, DB Front Squat - Farmer carry back Lunge to 3rd Cone, DB Curls - Farmer Carry back Lunge to 4th Cone, DB Burpees - Farmer Carry back Lane 2 - 7 min AMRAP A. 10 Sec Iso Chin-up Hold then... B. 5/5 - Reverse Lunges then... C. 10 Sec Ring Dip Hold Finisher - "Suns out Guns out" 45/30/15 seconds Tricep Extensions TRX Tricep Push-up Hold Chin Ups Band Bicep 90 degree Hold Warm-Up:
Mobility - Hips & Shoulders Run 200m Activation: 20/10 Tabata A1. - MB Single Leg Dead Lift A2. - Sit-outs Workout - Part 1 / 2 / 3 12 min - Circuits ( 3 exercises / group ) 1 complex, 1 strength, 1 cardio Group A 1. Battle Ropes - 30 reps 2. DB Hvy - 1 Arm Rows - 8 x 8 3. Plate Sit-up to Rotation - 10x Group B 1. DB Lunge to Press (10M) 2. Wall Ball - 15 reps 3. DB Lunge to Press (10M) 4. DB Bicep Curls - 15 reps Group C 1. BB Dead Lift - 6 2. Hanging Leg Raise Strict - 10 + Hold 10 Sec. 3. You Pick: 30 sec Bike, Boxing or Cone Drill Warm-Up:
Mobility - Ankles & Hips Dynamic Movements: Band Rows & Ring Hold & HR Push-Ups Skill: 1000m Row Test Workout A 5 min AMRAP of:
Workout B 5/4/3/2/1 rep DB Snatch Ring Dips Pull-Ups Bear Crawls Finisher - 2 Rounds Workout C: Group Relays Person 1 - Run 1 Lap Person 2 & 3 - Balance on 1 Foot then... Person 1 - Run 2 Laps Person 2 & 3 - Wall Balls then... Person 1 - Run 3 Laps Person 2 & 3 - Team Plank
Warm-Up:
Workout - Part 1 Squat: 3 x 10 - Goblet Squats 3 x 30 - Toe Taps then... Pull: 3 x 10 - Band Pull Downs 3 x 15 - Band Skiers then... Push: 3 x 10 - Stability Ball Chest Press 3 x 20 sec. - DB Push Press Workout - Part 2 30 - 25 - 20 - 15 reps KB Swings then... Sprint - Up Hill FINISHER - Chipper
Warm-Up:
Mobility - Hips & Shoulders dowel work & Floor stretches Partner Bands Works - Monster Bands Activation: Tabata 30 work/10 rest A. - Dowel Movement Prep Hip Hinge B. - Plank Get-Ups Strength - Workout A & B A. 10-8-8-6 reps - BB Dead Lifts 5 x 10/10 - Band Side Plank Rows B. 3 rounds 8 - DB Bench Press 8 - KB Upright Rows 8 - DB Thrusters 8 - DB Bent Over Rows then... 1 x DB HVY Farmer Carry (40m Down and Back) Finisher - For time: 20 - KB Goblet Squats _________________________ 2x 5/5 - MB O.H. Lunges 10 - Jump Pull-Ups 10/10 - Side Plank reach and bring knee to elbow _________________________ 15 - KB Goblet Squats _________________________ 2x 5/5 - Lateral Lunges 10 - Knee to Chest 5 - Burpee Pull-Ups ________________________ 10 - KB Goblet Squats |
ProgrammerChris Giesking Archives
September 2017
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