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
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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 Warm-Up: Dodge Ball!
Activation: 40 work/20 rest
"March Madness" - Fight Gone Bad Style (1 min stations x 2 each group - record reps each round) A.
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 6 Plate Push-Up 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 Every 30 seconds - perform 4 KB Squats + 3 Sprints (10m)
Warm-Up:
Activation: 20 sec Work / 10 sec Rest x 4
Workout A - 11 minute time cap "29" - AMRAP
Workout B - 4 rounds 29 sec work, 15 sec rest x 4
Workout C - 11 min Chipper 29 reps per exercise, get as far as possible in 11 min
Cool-Down - Personal Mobility |
ProgrammerChris Giesking Archives
September 2017
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