Mi5 Fitness | Crossfit Lakeville
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Mi-Strength

2/13/2017

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Warm Up
Mobility 5 mins
Dynamic Movements 5 mins

Activation & Power
3 Rounds for Quality of:
A1- KB Complex of: 5 Goblet Squats & 10 Swings + 5 Kipping Pull Ups
A2- 10 Reverse DB Flys
​A3- Speed Ladder 4x

Workout
8 Rounds of:
4 - BB Dead Lift - (Heavy)
6- DB Bench Press - (Heavy)
4/4 - Single Arm KB/DB Clean & Press - (Heavy)

Finisher
​Add to each round
8,7,6,5,4,3,2,1, Single Ring Rows to Chest
and
4/4 - DB Thruster (per arm)

Cool-Down
Flexibility & Foam Roll
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Mi-Strength (Wed Night) 

2/8/2017

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Warm-Up
Mobility & General Dynamic quick

Activation
5 min EMOM
​
5 Box Jumps + 5 Push-Ups

Circuit 1 - 15 Minutes
•6-8 reps Deadlifts
• 1x Heavy Sled Push
• 10/10 Side plank w/ reach under

Circuit 2 - 15 Minutes
• KB or DB Front Rack Carry Down / Farmer Carry Back
• 1/2 kneeling Cable Lift and Chop - 10/10
• 3x Strict Standing to lying rope climbs
​• 5/5 DB Step Up
• 10/10 Plank and reach

Finisher - 40 on : 20 off x 3 rounds of each
DB Curl to Press
and
Box Dips or Dip Hold



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Mi-Strength

2/6/2017

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Warm-Up
Mobility & Dynamic Warm-Up

​Activation
Core Tabata - Coaches Choice

Strength - Part 1
A1 - 10/8/8/6/6 reps
Front Squat

A2 - 10/8/8/6/6 reps
DB Chest Press

Strength - Part 2
B1 - 3 x 1-2 Strict Chin Up
B2 - 3 x 8/8 Single Arm / Single Leg DB Row
B3 - 3 x 1 Shuttle Run

​Strength - Finisher (15 min)
3 min AMRAP:
10 - KB Swings
5 - KB Thrusters

rest 1 min

3 min Ladder
3/6/9/12/15....
TRX Rows & HR Push-Ups

rest 1 min

3 min AMRAP:
10 - Hollow Rocks
5/5 - BW Walking Lunges
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Mi-Strength

2/3/2017

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Warm-Up
Mobility & General Dynamic 

Activation - "Prep-Circuit"
30 second go's x 2

a. Jump Rope
b. Pad Hold - 90 degree knee (r)
c. Pad Hold - 90 degree knee (l)
d. Banded/Rig - Pull through Good Mornings
e. TRX Lateral Squats
f. Green Band Press

Strength Circuit 1 - "The Ground Hog"
Perform each group 2x then move, repeat for - 30 minutes 
A1 - BB DeadLift - 8
A2 - Side Plank Reach Unders (R & L) - 5/5
B1 - DB Press Seated - High Low - 10/10 (One hand stays up while the other does the press)
B2 - SB Dead Bugs - 10/10
C1 - DB 2 arm Bentover Rows - 12 
C2 - MB Sit-Up w/ Rotation - 5/5

Finisher - 5 minutes  
KB Curls - 10
Monster Banded Press Downs - 15


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Mi-Strength (Wed Night)

2/1/2017

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Warm-Up
General Mobility & Dynamic Warm-Up

​Activation
2x
Reverse Fly - Yellow Band - 10
Plank Push-Ups - 10
Walking Lunges - 5/5

Part 1 - 30 minutes (60-90 sec rest after each full round)
A1 - BB Bench Press 8-10 reps
A2 - Single Arm KB Front Squat - 5/5
A3 - Side Plank w/ reach under - 10/10
A4 - Rope Pull w/ KBs - 1x
A5 - Farmer Carry 1 Arm - Down & Back

Part 2 - 6 minutes
50 Single Unders + 5 push-ups
25 Mtn Climbers + 5 burpees
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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.


Hours
M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 5:30 pm
Sat:    8:00 am - 1:00 pm
Sun:   7:30 am - 1:00 pm


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"This place is more than just a gym. It is one of the best resources for becoming a better person."
​-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
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members