Warm-Up
15 mins Full Body Stretching with Yoga Flows & Low Intensity Activation Exercises Workout July 27th 20 Minutes AMRAP of: A1- 20 Mountain Climber Stretching Version A2 - 15 Supermans A3 - 10 DB Rows + 5/5 Renegade Rows A4 - 10 DB Thrusters A5 - 60 Jump Rope Aug. 4th 20 Minutes AMRAP of: A1 - Walking Lunge 6/6 (Pause at top with knee above belly) A2 - 12 Hand Release Push Ups + 12 Sit Outs A3 - 12 MB American Twist A4 - 20 Hollow Rock & Mountain Climbers A5 - 20 Band Straight Arm Pull Downs w Knee Kick Mobility & Flexibility - Cool Down A. Foam Roll - (Back & Lats Focus) B. Hips - Static Holds in various Positions C. FMS - Shoulder Mobility Test as a Drill (R&L) 20/20
0 Comments
Warm-Up
3 Rounds of: A1- 20 Down Dog to 20 Cobra A2- Push Up Plank to Mountain Climber Moving Stretches 20/20 A3- All 4's - Hip Circles 10/10 Clock Wise - 10/10 Counter Clock Wise Workout July 13th 20 Minutes AMRAP of: A1 - 5 Sit to Stands with (R&L) 1 Arm at a Time Reach to Sky at Bottom of Squat A2 - 15 (2 DB) Dead Lift A3 - 10 Hand Release Push Ups (slow on the down) + 5 MB Sit Ups A4 - 20 Band - Squat to High Pull A5 - 50 Jump Rope July20th 20 Minutes AMRAP of: A1 - Walking Lunge 10/10 (Pause for Perfect Form at Top & Bottom) A2 - Single Leg Dowel Dead Lift (Pause at Bottom 3 Seconds) 5/5 A3 - 10 Hand Release Push Ups + 10/10 MB American Twist A4 - 20-20-20 of: Hollow Rock, Flutter Kicks & Mountain Climbers A5 - 50 Jump Rope + 5 Burpees Mobility & Flexibility - Cool Down A. Foam Roll - (Back & Lats Focus) B. Hips - Static Holds in various Positions C. FMS - Shoulder Mobility Test as a Drill (R&L) 20/20 |
ProgrammerChris Giesking Archives
September 2017
Categories |