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
0 Comments
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
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 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 Warm-Up
Foundation Strength w/ DR. Matt Weist Activation 2 rounds of: 5 x 5 sec - Squat Hold 10x10 - T-Spine Reach Unders 10x - Floor wrist mobility Strength A1 - 4 x 8 BB Front Squat A2 - 4 x 8 Seated L Sit DB Press A3 - 4 x 8 Box Jump Overs Conditioning 2-4-6-8-10-12.... Med Ball Clean to Thruster Toss Pull-Ups Core Auxiliary - E30on30 x 3 Hollow Rocks Warm-Up
General Dynamic Mobility - Pick 1 Stretch Ankle and Hip (Hold 1 minute each) Activation Tabata - 20/10 x 4 Empty Bar Squats Back Squats & Hollow Holds Strength 1 8-8-6-6-4 reps RFE Split + 5 Box Jumps switch when done Strength 2 4 Rounds of: Heavy Sled Push Down Pull Back with TRX handles + Heavy 1 Arm Farmer Carry (Right Down Left Back) (R1 - hand at side R2 - Hand in Front Rack R3 - Overhead R4 - hand at side again) Strength Finisher 3 rounds of: Wall Sit 1 Minute 1x DB Turf Lunge Full Length (Down and Back) Warm-Up
Mobility - 1 shoulder stretch / 1 Hip stretch Activation 3 x 10 - Banded Good Mornings 3 x 5/5 - 1/2 Turkish Get-Ups Strength 1 5 x 8,8,6,6,4 reps BB DeadLift & BB Push Press Strength 2
Conditioning - AMRAP 7 15 KB Swings 7 Pull-Ups 8 Wall Balls Warm-Up
Ankle Mobility Focus (movement fix drills) Activation 40/20 - Work to Rest x 4 A1) ISO Squat Hold (change feet narrow, side, feet out) A2) Lateral Burpees B1) Quick Feet Jumps B2) Lunges Strength 1 EMOM10 3 Strict Press & 5 Air Squats Strength 2 10/8/6/4/2 reps per side (Add weight each round) Pistol Squats Land Mines Side Plank w/ elbow to knee Strength 3 AMRAP 8
Group Finisher 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 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 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 |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
September 2017
Categories |