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 92120

Warmup: 10-15 minutes: Halos-downwood dog to cobra-spiderman-wall squat-crab walk-cossacks

KB swings: 1 or 2 arms - flips (optional) for 4-12 minutes: 20 sec work 10 sec rest - 30 sec work 30 sec rest - Play with your times

Strength 3-3-3 reps

Pistol squats

Barbell squat cleans

1 or 2 KB's reps: 8-10 reps or ladders 1,2,3,4 reps

Dragon squats

Cleans

Tuesday 92220

Warmup: 10-15 minutes: Halos-downwood dog to cobra-spiderman-wall squat-crab walk-cossacks

Strength 3,3,3 reps

Bent press

Pullups or chinups weighted

KB WOD: 1 or 2 KB's reps: 5-15 reps or ladders 1,2,3,4,5 reps

Snatches: hanging - power - split - to forward/back lunge

Clean and Jerk: hanging - power - split jerks

Dragon flies: hold 1 or 2 HEAVY KB's

Wednesday 92320

Warmup: 10-20 minutes: Halos-downwood dog to cobra-spiderman-wall squat-crab walk-cossacks

Gymnastic skills: muscleups - rollups: 1 or 2 legs (to handstands) - burpees (to box jumps) - parallel bars planks - handstands (taps-walking)

Thursday 92420

Warmup: 10-15 minutes: Halos-downwood dog to cobra--spiderman-wall squat-crab walk-cossacks

Strength 3-3-3 reps 

Pistol squats - modify to box or cossacks

1 or 2 KB's reps: 8-10 reps or ladders 1,2,3,4 reps

Dragon squats

Cleans

Friday 92520

Warmup: 10-15 minutes: Halos-downwood dog to cobra-spiderman-wall squat-crab walk-cossacks

KB swings: 1 or 2 arms - flips (optional) for 4-12 minutes: 20 sec work 10 sec rest - 30 sec work 30 sec rest - Play with your times

KB WOD: 1 or 2 KB's reps: 5-15 reps or ladders 1,2,3,4,5 reps

Snatches: hanging - power - split - to forward/back lunge

Clean and Jerk: hanging - power - split jerks

Dragon flies: hold 1 or 2 HEAVY KB's

Saturday 91920

Warmup: 10-15 minutes: Halos-downwood dog to cobra-spiderman-wall squat-crab walk-cossacks

Skills - Mobility - fun day - flip KB's

Gymnastic skills: muscleups - rollups: 1 or 2 legs (to handstands) - burpees (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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