Mi5 Fitness | Crossfit Lakeville
  • 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

Mi-Strength

10/17/2016

0 Comments

 
Warm-Up: Shoulder Mobility (2 exercise) & Quick Dynamic

Activation: Tabata 20/10
  • Shoulder Taps & Floor Bridges
Strength A - 10 minutes
A1 - BB Bench Press  [ 10 min to establish a 4-6 rep max bench]

Strength B  - 10 minutes
B1 - Seated on Floor DB Straight leg shoulder press   4 x 8-10 
B2 - KB Swings   4 x 10 (should be heavy) 

Strength C - All together - 10 Minutes
C1 - Pull-Up / Chin-Up  10x 
C2 - DB Stationary Lunges  6 x 6 
C3 - Heavy Sled Push 1 length of turf

Finisher - Farmer Carry Ladder - 5 minutes
50 Jump Ropes (always do this before each round) 
then 
RD1 - 2 Arm Farmer Carry (barn door and back) 
RD2 - Single Arm Farmer Carry (Right down, Left back) 
RD3 - 1 arm overhead, 1 arm at side


0 Comments

Mi-Strength

10/3/2016

0 Comments

 
Mobility - Lax Ball 
Warm-Up - Balance and Agility Drills (Tennis Ball) 

Strength A
A1 - 10/8/6/4 reps per leg 
           DB Weighted Step-Ups

A2 - 20x Dead Bugs

A3 - 5x Jump Squats (Be Explosive) 

Strength B
B1 - 10-8-6-4 reps
           Sumo Deadlift High Pull

B2 - 15x KB Swings

B3 - 10x10 Opposite Arm / Opposite Leg Crunch 

Finisher
EMOM 8 
15 MB Cleans + 10 Sit-Outs 


0 Comments

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016

    Categories

    All

    RSS Feed

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


Thanks for signing up!

Join Our Email List!

Sign up to get interesting news and updates delivered to your inbox.

By submitting this form, you are granting: Mi5 Fitness, 17630 Juniper Path, Suite F, Lakeville, Minnesota, 55044, United States, http://www.mi5fitness.com permission to email you. You may unsubscribe via the link found at the bottom of every email. (See our Email Privacy Policy for details.) Emails are serviced by Constant Contact.

Contact Us 
952-378-4348
​Info@mi5fitness.com

Click Here to Read Our Privacy Policy

"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