Warm Up
Foam Roll - Stretch - Dynamic Flexibility Part 1 - 3 Rounds of: A1- Walking Lunge 10/10 A2- Half American Get-Ups 5/5 A3- Low Back Extension - 10 Part 2 - 3 Rounds of: 1/2 Kneeling (R&L) Chops & Lifts - 10/10 Part 3 - 5 Rounds of: A1- Single Leg Dead Lift 5/5 A2- DB Flat Bench Press 10x2, 8x2, 6x 1 A3- Down & Back 20/20 meter Sled Sprint + 2x Speed Ladder Workout Notes: Rest as needed & stay flexible with mobility drills between sets "Kill the Bear" Option add part 4 Part 4 - 5 Rounds of: A1 - Cardio Machine 30 seconds work A2 - 10 Burpees A3 - 10 DB Reverse Flys
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Warm Up
Dynamic Flexibility Activation 8 minutes of: A1 - Flexibility Focused Air Squats - 10 (go slow on the downs) A2 - Lite DB Shoulder Movements (I's, Y's, T's) x 10 each A3 - Core Exercise - Dead Bugs - 10/10 Workout - Arkansas Part 1 - 8 Rounds of: A1 - Back Squats 12 reps x2 sets, 10x2, 8x2, 6x2 A2 - Farmer Carry Series x8 sets (1x down & back of: KB Farmer Carry) (1x down & back of: KB Single Arm Overhead Carry both R&L) Part 2 - 8 minute AMRAP of: A1- 50 Jump Rope A2- 10 Push Ups A3- 5 Box Jumps Workout Notes: Rest as needed & stay flexible with mobility drills between sets on part 1 "Kill the Bear" Option add part 3 Part 3 - 8 Rounds of: 20 seconds Work - 10 seconds Rest A1 - KB Swings A2 - Burpees Warm Up
Dynamic Flexibility Movement Drills 3 Rounds of: Pistols / Single Leg Lowering 5/5 Walking Lunge with DB Bicep Curl to Press Workout - Wisconsin Part 1 - 8 Rounds of: A1 - Dead Lift - 8 (heavy) A2 - Bench Press - 10 (heavy) Part 2 - 4 Rounds of: B1 - Loaded Cable Rotation to Press - 10/10 B2 - Bear Crawl - Bear Crawl Reverse - Crab Walk - Crab Walk Reverse - x15 meters Each B3 - Core Exercise (Plank & Reach) - 10/10 Workout Notes: - Rest as needed & stay flexible with mobility drills between sets "Kill the Bear" Option Part 3 - 2 Rounds of: C1 - Cardio Machine (you pick) 4 Sets of: (30 second Work with 15 Rest) C2 - 20 KB Swings C3 - 10 KB Goblet Squats Warm Up
Dynamic Flexibility Activation & Power 3 Rounds for Quality of: 20x (Band) High & Low Rows (with 3 second hold) 4x Lunge Matrix (R&L) (Forward - Reverse - Lateral) Workout - Missouri Part 1 - 10 minute AMRAP of: A1 - 5/5 Alternating DB Shoulder Press A2- 5/5 Alternating DB Box Step Ups A3 - 5/5 Renegade Rows A4 - 5 Burpees Part 2 - 20 minute AMRAP of: B1- 20x KB Swings B2- 15x Push Ups B3- 10x KB Goblet Squats B4- 5/5 KB Half Get-Ups Workout Notes: - Scale to any fitness level & pick KB to have all unbroken sets - Rest between rounds 3-5 minutes - "Kill the Bear" Option Part 3 - C1 - 6x Shuttle Sprints (10m Out - 10m Back x 2) Rest 30 seconds between Sprints Warm Up
Mobility 5 mins Dynamic Movements 5 mins Movement Circuit 3 Rounds of: A1-Ab Roller 10 A2-Squat Stretch Series 10 A3-Single Leg Dead Lift Stretch 10/10 Workout - Arizona 10 Rounds of: A1- (5-8 Reps) DB Incline Chest Press (Go heavier each round) A2- Pull-Ups - 10 or MMF (momentary muscle failure) A3- (5-8 Reps) Back Squats (Go heavier each round) Workout Notes: "Kill the Bear" Option: Add as: A4 - Movement Complex of: 15m Bear Crawl 15m Reverse Bear Crawl 15/15m (R&L) Side Shuffle Bear Crawl 15m Reverse Crab Walk 15/15m (R&L) Single Leg Long Jumps Cool-Down Flexibility & Foam Roll Warm Up
Mobility 5 mins Dynamic Movements 5 mins Activation & Power 3 Rounds for Quality of: A1- GHD Hip Extension - 10 A2- CrossOver Symmetry Drills 10-10-10 Workout - Nebraska 25 minute AMRAP for Quality of: A1- (8-10) Reps of DB Chest Press (Heavy) A2- 40 meters of Bear Crawl (20 Forward & 20 Reverse Bear) A3- 10 - Kettle Bell Swings (Heavy) Workout Notes: Resting Between Rounds: Level- Beast Mode (Non-STOP or as little as possible) Level- Bad Ass - 30 Seconds per Round Level- I want to Sweat - 1 min per Round Level- Mobility & Flexibility Focus - 2 minutes per Round "Kill the Bear" Option: Add as: A2- 40 meters of Bear Crawl and A4- 40 meters of DB Farmer Carry Cool-Down Flexibility & Foam Roll Warm Up
Mobility 5 mins Dynamic Movements 5 mins Activation & Power 3 Rounds for Quality of: A1- Bear Crawl 20m A2- DB Lunge with DB Curl & Press 5/5 Workout - Alaska Part 1 6 Rounds of: 5 - Dead Lift 7/7 - One Arm DB Bench Row 10 - Ring Dips or Box Dips Part 2 3 Rounds of: 10 - GHD Sit Ups 8 - GHD Hamstring Curls or Swiss Ball Hamstring Curls 6 - American Kettle Bell Swings (Heavy) Workout Notes: "Kill the Bear" Option: Part 3 of: 6 min. AMRAP of: 4/4 - DB Hang Snatch 15 - Push Ups 5 - Toes to Bar Cool-Down Flexibility & Foam Roll Warm Up
Mobility Dynamic Flexbility Workout Preparation Warm Up Sets of Front Squats Adding Wt. and Finding a Heavy 3-5 Rep Workout "Hawaii" 7 Rounds of: 5 - Front Squats 5 - Strict Pull-Ups 30 - Seconds of All Out Effort of: Pick 1 or Alternate a Pick of 2: Air-dyne Bike, Rower, Treadmill, Ski-Erg, Jump Rope (Double Unders), Burpees Workout Notes: Resting Between Rounds: Level- Beast Mode (Non-STOP or as little as possible) Level- Bad Ass - 30 Seconds per Round Level- I want to Sweat - 1 min per Round Level- Mobility & Flexibility Focus - 2 minutes per Round "Kill the Bear" Option 1. Add Wt. Vest to Pull-Ups and do Failure Sets instead of 5 reps. 2. Do Air-dyne or Ski-Erg ONLY Cool-Down Mobility & Flexibility 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 - Minnesota 8 Rounds of: 4 - BB Dead Lift - (Heavy) 6- DB Bench Press - (Heavy) 4/4 - Single Arm KB/DB Clean & Press - (Heavy) Workout Notes: "Kill the Bear" Option: Add to each round 8,7,6,5,4,3,2,1, Pull-Ups and 4/4 - DB Snatch instead of Clean & Press Cool-Down Flexibility & Foam Roll Warm-Up
A. Dynamic Movements B. Flexibility & Mobility Activation of: A. 3 sets of: 10/10 Single Dead Lifts w KettleBell B. 3 Sets of: 10 (Stick or Dowel) Wall Overhead Squats + Flexibility Work C. 3 Sets of: 20m Walking Lunges + 10 Sit-Outs Workout - Iowa 10 Rounds for Quality of: 10 - KettleBell Swings (Heavy) 10 - Hand Release Push Ups 30 - Seconds All-Out Effort on: Options: Pick 1 or Alternate a Pick of 2: Air-dyne Bike, Rower, Treadmill, Ski-Erg, Jump Rope (Double Unders), Burpees, Air Squats Workout Notes: "Kill the Bear" Option Add to each round: 60 - Meters of: Loaded Overhead, Front Rack or Farmer Carry (KettleBell or DB) Resting Between Rounds: Level- Beast Mode (Non-STOP or as little as possible) Level- Bad Ass - 30 Seconds per Round Level- I want to Sweat - 1 min per Round Level- Mobility & Flexibility Focus - 2 minutes per Round Cool-Down Flexibility & Mobility |
ProgrammerChris Giesking Archives
December 2016
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