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Mi-Strength

5/25/2017

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Warm up
Personal mobility-try something new:) for hips and glutes 
Dynamic-Coach choice 

Strength 1
EMOM X10
10-15 Deadlift-really try adding weight to multiple sets 

Strength 2
Pyramid Sets of: 
6/8/10/12/15
B1-weighted step ups
B2- use light weight db or kb plank reach X20
B3 - DB Bench Press 

Conditioning 
​Strongman style + Obstacles 
Fun Outdoor obstacle course 
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Mi-Strength (Wed Night)

5/23/2017

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Warm-Up
Coaches Choice
 "dynamic group game" 

Strength 1
Pyramid Strength - Upper body 
6/8/10/12/15-go up in weight:) 

A1- Incline BB bench press
A2- Ability level push ups (make it harder by putting feet up on a small box, feet on TRX, hand stand push ups)

Strength 2
​10 min AMRAP

Keep your weights with you:)
  • Choose 2 dumb bells and don’t put them down:) 
5/5 - windmills
20 walking lunges
Farmer Carry to fire hydrant
2 mi5 makers

Strength 3a
(split group up if it is large) 

10/9/8/7/6/5/4/3/2/1
Assault Bike Calories and Wall Balls 
As soon as you are done, start Strength 3b (and vise versa)

Strength 3b
200 meter run
100 jump rope
50 air squats
40 second V Sit Hold
30 jumping pull ups
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Mi-Strength

5/22/2017

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Warm Up
  • Hip & lower body mobility 
  • Ice breaker & announcements 
Dynamic Movements - “Cindy with a Twist”
4 rounds of: 
5 pull ups
10 push ups
15 air squats
50 Single Unders 

Strength 1
EMOM X12 
A. MAX QUALITY SQUATS until 40 second mark-this is not a light weight!
(Take max weight and use 60-70% of 1 rep max, If you lose form, simply stand with barbell on your back)
B. Hollow Hold till 40 sec Mark 

​Strength 2

A1 - 4 x 8 BB Lateral Steps ups (if not comfforbtale doing step ups, do lateral lunges) 
A2 - 4 x 8 Seated L Sit DB Press
A3 - 4 x 8 Box Jump Overs 

Conditioning 
AMRAP6 -  but leave time to GROUP STRETCH 

MB Circuit
10 Lateral MB Wall Toss
8 Wall balls 
10 MB Cleans
8 MB Sit ups
10 MB Squat Toss to Self 
8 MB Slams

Group Stretch
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Mi-Strength

5/15/2017

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Warm-Up
Hip Mobility & General Dynamic quick

Activation
3 rounds 
10 Band Good mornings
10 Push-Ups

Part 1 - 12 Minutes 
• Establish Heavy 3 rep max Deadlift

Part 2 - 15 Minutes 
• 10 KB or DB Front Rack Lunges 
• 1/2 kneeling Cable Lift and Chop - 10/10
  • 1 Sled Push Down & Back 
  • 10x Inverted Feet Up BB Row

Part 3 - 12 Minutes
15 KB Swings Before each round: 
then
10-8-6-4-2 
Pull-Ups
&
Sit-Ups
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Mi-Strength

5/12/2017

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Warm-Up
Hip Mobility & General Dynamic 

Part A 
A1 - BB Hip Bridge From Floor 3 x 15
A2 - DB Incline Bench Rows (2 arm) 3 x 10
A3 - Slides: 10 -Tucks  20 MTN Climbers 3x 

Part B 
AMRAP style 18 min

B1 - 3x Rope Pull (Cable) + 3x Chin-Up
B2 -KB 1 Arm Front Rack Squat 10x + Front rack walk 40m (Right) 
         KB 1 Arm Front Rack Squat 10x + Front rack walk 40m (Left) 
B3 - DB Incline Chest Press 8x + DB Kneeling Arnold Press 8x
B4 - Hollow Rock 15x

Part C
You Go, I Go of :

P1: 20-18-16-14-12-10 reps
Sledge Hammer
&
​P2: Super Plank Hold  


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Mi-Strength

5/10/2017

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Warm-Up 
3x 100 each person Rowing Technique
3x 10 Hollow Rocks (Strict)
3x 10 Light DB Rev Flys 

Strength Part 1  - EMOM10
Warm-Up DL First then...
Minute 1 - 6 DeadLift
Minute 2 - 20m Turf Bear Crawl (Strict form and slow) 1x Down

Strength Part 2 - 12 Minutes
  • Alternating Grip Pull-Ups (Shoulder to Shoulder) (right hand on top 3/3 then left hand on top 3/3)
  • 10 - SB Leg Curl & Bridge
  • 15x15 - BB Landmine Windshield Wipers (only move arms, not hips or torso) 10 O'clock to 2 O'Clock
  • 5/5 Right and 5/5 Left - 1 Arm Front Rack KB Lunges 

Strength Part 3 -  Tabata 30/15 x 3 each 
A1. - DB Wall Bicep Curls
A2.  - Lying Double Leg Drops 
A3. - Standing to Lying Rope Climbs 

     


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Mi-Strength

5/8/2017

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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 1 Shuttle Run
B3 - 3 x 30 sec wall plank hold

​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 (Wed night)

5/3/2017

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Warm-Up & Activation
3-5 minutes of mobility 
Dynamic - "Animal Warm-Up" 
                     - Bear Crawls Forward and to Side, Duck Walks, Crab Walks, Inch Worms, Cat/Cows
                     
Strength 1 
  • 3 x 12 reps BB Bench Press 
  • 3 x 12 DB Thrusters 
  • Rest 1 min 
then... 
  • 3 x 10 - BB Bent Over Rows
  • 3 x 10 - 2 leg Lowering (Low back tight to floor) 
  • Rest 30 sec

Finisher
EMOM - 9 
A1 - BB Dead Lift - 8 + 3 Box jumps
A2 - Max Strict Pull-Up x 2 efforts 
A3 - 30 Second Jump Rope + 5 Push-Ups

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Mi-Strength

5/1/2017

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Warm-Up
Mobility & General Dynamic

Activation - Tabata 20/10
MB Squat & Slides Body Saws

Strength 1
4x10 Back Squat @ 70% 1rm or 60% of 3rm
4x 16 Front Rack KB or DB Walking Lunges

Strength 2 - AMRAP style 10 min
• 10/10 DB One arm seated box press
• 8/8 DB Step - Ups
• 20 KBS

Strength 3 - Keep Boxes Out
6 min EMOM
Min 1 - 5 Box Jumps + 1 Lap
Min 2 - 5 DB Push Press + 1 Lap

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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