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Mi-Move

9/20/2017

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Warm up-yoga floor mat flow
Dynamic/Skill-pull ups and Shoulder work


-active partner pull ups

-15 cross over symmetry
-5 small scapula plank plus on floor
-1 sled push (just 1 direction)




20 MIN AMRAP
A1) 8/8 DB Lateral Step overs THEN 8/8 Renegade rows (heavy-ish)
A2) Inverted BB Row 3-5 or 3-5 pull ups
A3) GHD Sit ups (Ability Level)

A4) 6-8 DB/SB or Bench Press
A5) 30 cal row bike, or 40 cal rower, or 400 m run

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Mi-Move

9/13/2017

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Warm Up
yoga floor mat flow
Dynamic/Skill-pull ups
TEST PULL UPS

Then do
1 interval turf shuffle
10 thread the needles/side
5 TRX reverse flys


RETEST PULL UPS STRICT


20 MIN AMRAP
A1) 8/8 RFE Lunges with weight -different weights than last week)
A2) Inverted BB Row 3-5
A3) LIGHT db plank reach throughs

A4) 8-10 DB Chest Press
A5) 20 cal row

*Bonus 1 pull up after each round

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Mi-Move

8/2/2017

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Warm Up
Shoudler prep and lat activation

Dynamic-Farmer carry high/low, speed ladder, and core

SKILL
"Holds"
Front Rack BB HEAVY and 8 point plank

20 min AMRAP
A1—3/side Turkish get ups
A2—-10 banded push ups
A3——15 second all out sprint ASSAULT BIKE
A4——10 SB hamstring curls AND 10/10 heel march 
A5 —-High/low farmer carry

Group stretch at the end 
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Mi-Move

7/24/2017

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Warm Up
Feet to shoulder activation

Forearm dowel rod work


Skill
HOLDS


​Workout

20 min AMRAP

A1) Weighted 15 second iso pull ups or pull up hold
A2) 1/2 lunge with press 5/5 per side
A3) 15 anti rotation band press
A4) PLYO step ups or box jumps X10
A5) DB 200 M RUN



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Mi-Move (Feb. 1st, 8th, 15th)

1/27/2017

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Warm-Up
A. Foam Rolling plus Stretching 
B. Dynamic Flexibility  
C. Activation Circuits -
(Trainer picks rounds and Reps)

Feb. 1st - KB Swings  with Push Ups 
Feb. 8th - Core Circuit with Pull Ups
Feb. 15th - Bands Circuit with Walking Lunges  

Workout
Feb. 1st
20 Minute AMRAP of:
A1- Push Ups 10 then 20 second Cobra Stretch
A2 - RFE Split DB Squat 5/5 
A3 - 5/5 Renegade Rows + 5 Burpees
A4 - Run 2 Laps
A5 - DB Curls to Press 10

Feb. 8th
20 Minute AMRAP of:
A1 - KB Swings 10 + 5 Goblet Squats
A2 - 5/5 Sit Outs + 5 Burpees
A3- 10/10 Side Lunges
A4- 5 Strict Pull-Ups (use band if needed)  
A5 - TRX Rows 10 then 30 seconds TRX Plank Hold

Feb. 15th
20 Minute AMRAP of:
A1 - Jump Rope 50
A2 - Get Up 5/5 + 15 Sit Ups 
A3 -  DB Squat Thrusters 8 + 16 Bent Over DB Row 
A4 - 20 Hollow Rocks + 10 Push Ups  
A5 - 20 Supermans + 10/10 Bird Dogs

Cool Down
Focus for this 3 Weeks of Mi-Move is: Hip Flexors & Shoulder Rotation  
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Mi-Move (11th, 18th,25th)

1/4/2017

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Warm-Up
A. Quick Foam Rolling Session - Full Body
B. Full Body Floor Stretching 
C. Activation Circuits
Jan. 11th - MB Toss Circuit (3 exercises) 20-30 sec. WORK
Jan. 18th - Core Circuit (3 exercises) 20-30 sec. WORK
Jan. 25th - Bands Circuit (3 sexercises) 20-30 sec. WORK

Workout
Jan. 11th
20 Minute AMRAP of:
A1- Sled Push 1x
A2 - RFE Split DB Squat 5/5 
A3 - 10 Push Ups + 5/5 Renegade Rows
A4 - Hip Stretch (Pigeon Pose- R&L) 10/10
A5 - DB Curls to Press 10

Jan. 18th
20 Minute AMRAP of:
A1 - Landmine Core Rotation 10/10
A2 - 20 Mountain Climbers + 5/5 Sit Outs + 20 Mountain Climbers
A3- 10 Push Ups 
A4- 5 Strict Pull-Ups (use band if needed)  
A5 - Row 150 meters

Jan. 25th
20 Minute AMRAP of:
A1- Jump Rope 75 + 5 Burpees+ 10 Box Jumps
A2- 1/2 DB (Lite) Get Up 5/5 
A3- 8/8 One Arm DB Squat Thrusters 
A4- 8 Knee Grab Sit Ups + 20 Hollow Rocks 
A5- 20 Supermans + 10/10 Bird Dogs

Cool Down
Focus for this 3 Weeks of Mi-Move is: T-Spine Extension & Rotation
Picture
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Mi-Move (Dec. 21st, 28th & Jan. 4th)

12/16/2016

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Warm-Up
A. Dyanmic + Jump Rope
B. Positional Full Body Stretching for movements of the day Activation Exercises
Dec. 21st - MB Toss Circuit
Dec. 28th - Plank Circuit
Jan. 4th - Band Core & Row Circuit 

Dec. 21st
20 Mins AMRAP of:
A1 - Box Step Ups to Curl 10/10
A2 - DB Chest Press 15
A3 - Floor Mountain Climber Stretching 10/10 + 5 Down Dog
A4 - Pull Up Improvement (Bands) 5+
A5 - DB Dead Lifts 10

Dec. 28th
20 Mins. AMRAP of:
A1 - DB Goblet Sqauts 10
A2 - Hollow Rock 20 + 15 Push Ups
A3 -  1-Slide Disk Lunge Matrix 8/8
A4 - Pull-Up Improvement (Bands) 5+
A5 - Jump Rope 150

Jan. 4th 
20 Mins. AMRAP of:
A1 - Lunges to Curl to Press 16
A2 - Sit Outs 8/8 + Push Ups 8
A3 - 2 Lap Run
A4 - TRX Rows 10 + 10 TRX Chest Press
A5 - Pull Up Improvement (Bands) 5+

Cool Down
Work on (FMS Improvement Drills)
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Mi-Move (Nov. 30th, Dec. 7th & 14th)

11/27/2016

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​Warm-Up
A. 10 Sit-to-Stand Squats & 10/10 Floor Hamstring Kick Stretches (x 3 sets) 
B. Full Body Stretching (Focus on FMS Improvement Drills)

Activation Exercises
Nov. 30th - Retraction Bands
Dec. 7th - Plank Series + Shoulder Mobility
Dec. 14th - Mi-Core Routine

Nov. 30th 
20 Mins AMRAP of:
A1 - Box Step Ups 10/10
A2 - TRX Chest Press 15
A3 - Goblet Squat 10
A4 - Hanging Ab Runners 20
A5 - Dynamic Butt Kicks & Shuffle Step - Barn & Back

Dec. 7th
20 Mins. AMRAP of:
A1 - DB Thrusters 10
A2 - Hollow Rock 20
A3 - Push Ups 10
A4 - Pull-Up Improvement Drills (ability level) 5-10
A5 - Jump Rope 150

Dec. 14th
20 Mins. AMRAP of:
A1 - Walking Lunges 10/10
A2 - Sit Outs 8/8 + Mi-Bug 12/12
A3 - Box Jumps 10
A4 - TRX Rows 10 + 10 TRX Chest Press
A5 - Bear Crawl 10m  + 10m Crab Walk

Cool Down
Work on (FMS Improvement Drills) Mobility Drills​
Picture
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Mi-Move (Nov. 9th, 16th & 23rd)

11/6/2016

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Warm-Up
A. Foam Rolling Session - Full Body
B. Full Body Stretching 
C. Activation Exercises
Nov. 9th - Mi-Core Routine
Nov. 16th - Plank Series + Shoulder Mobility
Nov. 2nd - Mi-Core Routine

Nov. 9th
20 Mins AMRAP of:
A1 - Box Step Ups 10/10
A2 - TRX Rows 20
A3 - Row Machine 20 Pulls
A4 - Hanging Ab Runners 20
A5 - Bench Press 10

Nov. 16th
20 Mins. AMRAP of:
A1 - Air Squats 15
A2 - Row Machine 20 Pulls
A3 - Shuttle Sprint 15m x 3
A4 - Push Ups (show variations) 15
A5 - DB Push Press 15

Nov. 23rd
20 Mins. AMRAP of:
A1 - Jump Rope 100
A2 - Sit Outs 10/10 + Mi-Bug 10/10
A3 - KB Swing 20
A4 - TRX Rows 20
A5 - Bear Crawl 20m
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Mi-Move (Oct. 19th - 26th & Nov. 2nd)

10/16/2016

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Warm-Up
A. Foam Rolling Session - Full Body
B. Full Body Stretching 
C. Activation Exercises
Oct. 19th - Shoulder Rotation & Shoulder Retraction Routine
Oct. 26th - Hip Extension & Core Routine
Nov. 2nd - Hamstring & Glute Routine 

Workouts - 
Oct. 19th
20 Minute AMRAP of:
A1- Jump Rope 75
A2 - RFE Split DB Squat 8/8 
A3 - 12 Push Ups + 6 Down Dog to Cobra
A4 - Side Plank & Reach 20/20 + Sit Outs 10/10
A5 - 1x Sled Push

Oct. 26th
20 Minute AMRAP of:
A1 - Row 150 meters as Fast as Possible
A2 - 10 Hand Release Push Ups + 8/8 Single Leg Hip Extension
A3- 5 Pull-Ups (Use band if needed) + Lat Stretch & Hip Flexor Stretch
A4- 15 KB Swings
A5 - 10 Box Jumps

Nov. 2nd
20 Minute AMRAP of:
A1- Dynamic Flexibility
(1x of Each Down & Back) A1- Butt Kicks & A2- CrossOver

A2- 12 Push Ups + 12/12 Mi-Bugs
A3- 20 KB Swings 
A4- 20 Low Back SuperMan Extensions + 10/10 Bird Dogs
A5- 12 KB Goblet Squats

Cool Down
A. Ankle Range of Motion is the - Focus for this 3 Weeks of Mi-Move 
B. Stretch Full Body
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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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​-Cres N.
 
CrossFit Journal: The Performance-Based Lifestyle Resource
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
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    • Nutrition Coaching
  • Contact
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