Warm-Up
A. Quick Foam Rolling Session - Full Body B. Full Body Stretching C. Low Intensity Activation Exercises Workouts - Sept. 21st 20 Minute AMRAP of: A1- Walking Lunge with DB Bicep Curl A2 - RFE Split DB Squat 5/5 A3 - 12 Push Ups + 6 Down Dog to Cobra A4 - Band Rows 15 + Band Rotation 10/10 A5 - 75 Jump Rope Sept. 28th 20 Minute AMRAP of: A1 - Sled Push 1x A2 - 10 Hand Release Push Ups & 10 Sit Outs A3- 10 Hanging Knees to Chest A4- 5 Strict Pull-Ups (use band if needed) A5 - Row 200m Oct. 5th 20 Minute AMRAP of: A1- Jump Rope 75 A2- 12 Push Ups A3- 20 KB Swings A4- 20 Bicycle Crunches + 20 Low Back SuperMan Extensions A5- 12 KB Goblet Squats Cool Down A. Hip Flexibility - Focus for this 3 Weeks of Mi-Move B. Stretch Full Body & Foam Roll
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Warm-Up
A. Quick Foam Rolling Session - Full Body B. Full Body Stretching C. Low Intensity Activation Exercises Workout Aug. 31st 20 Minute AMRAP of: A1- Sled Push 1x A2 - RFE Split DB Squat 5/5 A3 - 12 Push Ups + 6 Down Dog to Cobra A4 - Hip Stretch (Pigeon Pose- R&L) 10/10 A5 - 75 Jump Rope Sept. 7th 20 Minute AMRAP of: A1 - Walking Lunge w R&L Twist Stretch A2 - 10 Hand Release Push Ups & 20 Mountain Climbers A3- 10 Hanging Knees to Chest A4- 5 Strict Pull-Ups (use band if needed) A5 - Jog 1-1/2 Laps Sept. 14th 20 Minute AMRAP of: A1- Jump Rope 50 + 5 Burpees+ Jump Rope 50 A2- 1/2 DB (Lite) Get Up 5/5 A3- 8/8 One Arm DB Thrusters + 4/4 DB Curl to Push Press A4- 8 Knee Grab Sit Ups A5- 8/8 (R&L) Arm Raising Hip Flexor 1/2 Kneeling Stretch Cool Down A. Shoulder Mobility - Focus for this 3 Weeks of Mi-Move B. Stretch Full Body & Foam Roll Warm-Up
A. Quick Foam Rolling Session - Full Body B. Full Body Stretching C. Low Intensity Activation Exercises Workout Aug. 10th 20 Minute AMRAP of: A1- 4 DB Clean & Press A2 - 8 DB Dead Lifts A3 - 12 Push Ups A4 - 10/10 MB Lunge with Rotation A5 - 75 Jump Rope Aug. 17th 20 Minute AMRAP of: A1 - Sled Push 1x A2 - 10 Hand Release Push Ups & 20 Mountain Climbers A3- 10 Ab Roll-Outs (Ball or Rollers) A4- 5 Strict Pull-Ups (use band if needed) A5 - 5/5 DB Step Ups & 5 Box Jumps Aug. 24th 20 Minute AMRAP of: A1- 4x Speed Ladder (Circle Style use 2 ladders) A2- 8 DB Dead Lift A3- 8/8 One Arm DB Thrusters A4- 8 Hand Release Push Ups & 16 Mountain Climbers A5- 8/8 One Arm DB Rows Cool Down A. Group 200m Walk B. Stretch Full Body & Foam Roll 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 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 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 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) |
ProgrammerChris Giesking Archives
September 2017
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