MagsFit.com  

 

Constantly Varied - High Intensity - Functional Movement                                   

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HIIT Bootcamp Small Team Training

Mon and Wed 6:30-7:30 pm

   

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MagsFit Mission


Establish a solid base of muscular strength, power, endurance, mobility and stability to physiologically and neurologically prepare the body for more advance training techniques.

Train the human system as it was intended to be functionally utilized by training the whole body.

 

WOD  

Strength | Endurance | Gymnastics | TRX

PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)

Monday 21521

Warmup: 10 minutes: Halos-downwood dog to cobra-spiderman-lunge-quad stretch-crab walk-cossacks

Dragon lunges 3 X 5R/5L 

Back squats 3 X 5

Pullups (option: weighted) 3 X 5

TRX back rows (option: 1 arm)

3 X 5

Tuesday 21621

Warmup: 10 minutes 5 reps each: Shoulder dislocates-downwood dog to cobra-spiderman-splits-crab walk-cossacks

Gymnastic skills: muscleups to roll overs- parallel bars planks - press handstands - skin the cats

Dragon flies: hold 1 or 2 HEAVY KB's

KB clean and bent press 3 X 3

Finishers: Turkish getups or squat ups for 5-10 minutes

Wednesday 21721

Warmup: 10-20 minutes: Halos-downwood dog to cobra-spiderman-lunge-quad stretch-crab walk-cossacks

Deadlifts (option: snatch grip) 3 X 5

KB heavy swings (option: 1 arm) 10 reps

Levers 

Walking lunges 10 reps with KB's or DB's deadlift grip 

Thursday 21821

Warmup: 10-15 minutes: Shoulder dislocates-downwood dog to cobra-spiderman-lunge quad stretch-crab walk-cossacks

Gymnastic skills: muscleups to roll overs- parallel bars planks - press handstands - skin the cats

Mobility work: 

Friday 21921

Warmup: 10-15 minutes: Halos-downwood dog to cobra-spiderman-lunge quad stretch-crab walk-cossacks

Pullup ladder 3, 4, 5 rep ladder

Turkish get up or squat up

Double KB strict press 3-5 sets for 5-7 reps

Double kb front squats or pistol squats or back squats 3-5 sets of 5 reps

Saturday 22021

Warmup: 10-15 minutes: Shoulder dislocates-downwood dog to cobra-spiderman-crab walk-lunge quad stretch-cossacks

Skills - Mobility - fun day - flip KB's

Gymnastic skills: skin the cats - rollups: 1 or 2 legs (to handstands) - burpees or egg roll to (box jumps) - parallel bars planks - handstands (taps-walking)

Sunday

Rest

Strength: To prevent from over training, rep range: 1-5, never go to failure. 2KB's for more mass.

Endurance: To prevent from over training, alternate every 1- 10 reps until you have worked up to suggested reps. KB's goal to go 10 minutes of olympic snatches and push jerks for 10 minutes.

WOD JOHN 3:16

For God so loved the world that He gave His only begotten Son, that whoever believes in him shall not perish but have eternal life.

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