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Warm-Up
Mobility - Top 3 stretches Dynamic - Line & shuttle drills Activation 20/10 - Tabata format (2x each group)
Workout: Part - 1 60 sec Work / 15 sec rest / 30 sec Work / 15 sec rest x 2 A1. Side Plank (60 sec) A2. Band Rotation (30 sec) B1. Russian Twists B2. Lateral Toss C1. Lying Leg Lift hold C2. Reverse Crunches D1. Med ball Burpee w/ Sit to stand D2. Wall Sits Workout: Part -2 Partners: Complete....(Split reps between each other) 400m Run then.. 50 Double Unders 40 Wall Balls 30 Med ball Sit-Ups 20 Pull-Ups 10 Burpee Over Box
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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: 8/8 - DB Split Squats(foot on box, plate or bench) & 1x - Sled Push Down Workout B E2MOM of: 8 - BB Bench Press 20 - KB Swings Partner split reps - 8 Min Cap of: 50 - TRX Rows 50 - Box Overs 50 - MB Sit-Ups 50 - Lunges 50 - MB Squats Warm-Up
Mobility - Pre work Hips & Shoulders Dynamic - 100 Jump Rope 25 Push-Ups 250m Row 25 Sit-Ups 100 Jump Rope Activation Partner Monster Bands Workout: Time Cap 30 Minutes A. 250m Row 20 HR Push-Ups 15 KB Swings 50 Sit-Ups B. 12 KB Dead Lifts 10 Band Renegade Plank Rows 5 Burpees 25 V-Ups C. 8 Push Press 10 Med Ball Slams 12/12 Power Step-Ups 25/25 Plate Chops D. 25 Battle Ropes (Light) 15 Battle Ropes (Heavy) 20 Wall Balls 10 Volcanoes Warm-Up
Mobility: Overhead mobility / Band mobility / Wall Angels Dynamic: Ladder Drills Strength A 10/8/6/4/2/2 A1. Squat A2. Strict DB Press Strength B 6-8 reps B1. DB / KB High Rows B2. DB Step -Ups B3. Strict Tempo Push-Ups Finisher - Obstacle Course Warm-Up
1. Floor Mobility 2. Dynamic Flexibility 3. Activation - Hips / Shoulders / Core Part 1 15 Minute AMRAP A1. - 2 rounds: 50 - Singles or 25 Doubles Jump Rope & 15 - Air Squats A2. - 2 rounds: 15 - Push Press & 15 - KB Swings Part 2 15 Minute AMRAP B1. - 2 rounds: 10 - Push-Ups (floor, TRX, parallette) & 10 - ROW (bar, trx, rings, db) B2. - 2 rounds: 10 - MB Overhead Lunges & MB Cleans Finisher TBA - Hint...DB Thrusters (Start at 3 every 15 seconds and increase by 1 after each minute until you can't finish in the 15 sec time frame) Warm-Up
Mobility: 1. Posterior Delts - LAX 2. Lats - Foam Roller Dynamic Flexibility - Ankles / T-Spine / Wrists Activation 2 rounds of: 10 - Plank Push-ups 10 - Active Bar Hangs 2x - 8 Point Star / Side Workout Group A - 10 minutes total 1st - 5 minutes:
Group B - 10 minutes AMRAP
Group C - 10 minutes total 1st - 5 minutes:
Warm-Up
10/10 - Shoulder Sliders 3 way - Active Leg Raises Activation 40/20 - work/rest Ring, Box, or Parallet Holds and Knee Grab Sit-Ups w/twist Workout Part - A 20 - Wall Balls 15/15 - DB Renegade Rows 10 - KB Cleans 5 - Strict Knees to chest 1 - minute cardio (Jump, Row, Bike) 3 rounds (record time and match it or beat it ) Part - B 2 rounds of each group: 30 /15 - work/rest (Iso holds + explosives) B1. - Plank Hold B2. - Explosive Push-Ups B3. - Wall Sits B4. - DB Thrusters B5. - Active Bar Hangs B6. - Kipping Explosive Pull-Ups or Ring Rows Warm-Up
Mobility: 1. Posterior Delts - LAX 2. Lats - Foam Roller Dynamic Flexibility - Ankles / T-Spine / Wrists Activation 2 rounds of: 10 - Plank Push-ups 10 - Active Bar Hangs 2x - 8 Point Star / Side Workout Group A - 10 minutes total 1st - 5 minutes:
Group B - 10 minutes AMRAP
Group C - 10 minutes total
Auxiliary - Finisher Partner - "You Go, I Go" style:
Warm-Up
1. Mobility 2. Dynamic Flexibility Activation 20/10 - work/rest A1. - Plank Push-Ups A2. - MB Run in Place B1. - Push-Up w/ Roation B2. - MB Side Lunges Workout "Chipper Style" - 3 groups/ finish a group then move on! 35 minute time cap: (Group A) 2x Row - 2 minutes then... 1 round of: 30 sec - Box Jumps / 30 sec - Alt. DB Press / 30 sec - Hollow Rocks (Group B) 2x Run - 400m then... 1 round of: 30 sec - Battle Ropes / 30 sec - Wall Balls / 30 sec - MB Jackknifes (Group C) 2x Bike - 1 minute / Box - 1 minute then... 1 round of: 30 sec - Jumping Pull-Ups / 30 sec - KB Swings / 30 sec -Plank Hip Rolls Warm-Up
1. Mobility - Squat / Hinge / New Drills 2. Dynamic Flexibility - Green Bands TESTING - 2 minute Sit-Up test
Workout 10 minute Circuit of: A1. - Squat 10/8/8/6's A2. - Palms Up Bentover BB Row 10/8/8/6's A3. - Stir the Pot x 20 reps EMOM - 10 B1. - Deadlift - 10x B2. - Band Hold or Chin-Up Hold - 30 sec Metabolic Finisher 20/16/12/10 reps of:
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September 2017
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