Warm Up Outline (10-20min)
Step 1
A. Foam Roll
Roll Out 5-10min
B. Monostructual Movement
Jump rope: 2x10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell
In-Out-Jump
Crossover
Double Under
C. Active Warm Up
Supine Scorpion 5ea.
Prone Scorpion 5ea.
Leg Pendulum 5ea. way
Pass Thrus 20
D. Dynamic Warm Up
High Knee Tuck + Lunge + Twist 5ea
2 Arm 1 Leg + Reverse Lunge 5ea
Half Butterfly + Spider-man 5ea
2 Arm 1 Leg + Reverse Lunge + Opp. Heel Touch 5ea
High Knee + Lateral Spider-man 5ea
E. Joint Mobility / Lengthening
OH Scap Throws w/ Swiss Ball 20
Lateral Band Walk 10ea
Step 2
A. Muscle Activation / Pre & Post Rehab
Therapy Squats 8 w/3-1-2 tempo
Scapula Pull Ups 10
Scapula Dips 10
B. Core
-Deadbugs 30sec
-Prone Plank 30sec.
-Oblique Plank 30sec. ea.
C. Balance
Single Leg Squat Touch Down 10ea.
Hand Stand Lean & Pull Away 30sec.
D. Functional Movement / Intergrate
Bar warmup
-Deadlift+RDL+BOR+HMC+FS+Press+Rack Press 5ea.
-MC+HPC+DFS+PJ+Split Jerk 5ea.
-HCP+PC+HDC+PP+PJ+FS Zotes Press 3ea.
-CP+Clean 1/4 squat+Clean 1/2 squat+Clean Full squat+SJ+RSJ+FS Zotes Press 3ea.
E. Reactive
- Drop Front Squat 2×5
- Jerk Drive 2×5
MaxFit Warm Up Template
AM
Foam Roll
Monostructural Movement
-10 min. Sled Drag w/ KB Farmer Walk
Active Warmup
Dynamic Warmup
Joint Mobility/Lengthening
Muscle Activation
-Therapy Squats 3×5
Core
-Rockers 3×10
-Prone Plank w/Lateral Steps 3x30sec.
Functional Warmup
-Bar Warmup
Resistance Training
-Back Squat 3×5
-Deadlift 3×5
-Press 3×5
Obstacle Course Work
-Construct an obstacle course with approx. 8-10 obstacles and complete the course 3-4 times as fast as possible resting adequately between attempts. Afterwards spend 10 minutes working on your weakest point in the course.
PM
Conditioning
-Run 4 miles @ moderate pace
Cool Down
-Static Stretching/Yoga
AM
Conditioning/Recovery
-Run 2 miles @ moderate pace
then…
PM
Metcon
AMRAP in 25 min. of:
-10 Man Makers
-10 Pull Ups
-10 Forward Rolls
-50m Walking Lunge
Cool Down
-Static Stretching/Yoga
Foam Roll
Monostructural Movement
-15 min. Prowler Push
Active Warmup
Dynamic Warmup
Joint Mobility/Lengthening
Muscle Activation
-Therapy Squats 3×5
Core
-Supine Extended Hold w/plates 3×10
-L-Sit 3x5sec.
Functional Warmup
-Bar Warmup
Resistance Training
-RDL 3-2-1-1-1-1
-OHS 3-2-1-1-1-1
Conditioning
-Run 5 miles @ moderate pace
Cool Down
-Static Stretching/Yoga
AM
Conditioning
-Run 4 miles @ moderate pace
then…
PM
Metcon
5 Rounds for time of:
-25 Hand Release Push Ups
-50 Air Squats
Cool Down
-Static Stretching/Yoga
Foam Roll
Monostructural Movement
-10 min. Single Under Jump Rope
-5 min. OH Weighted Barbell Walk
Active Warmup
Dynamic Warmup
Joint Mobility/Lengthening
Muscle Activation
Core
-Leg Levers 3×15
-Body Bridge w/Plate 3x30sec.
Functional Warmup
-Bar Warmup
Resistance Training
-Bench Press 3-2-1-1-1-1
-BOR 3-2-1-1-1-1
Metcon
For time:
-30 Jumping Bar Muscle Ups
*when you finish the final muscle up, remain locked out at the top for maximum time*
<30 sec. perform 50 burpees as punishment
30sec.-1 min. perform 40 burpees
1min.-1min 30sec. perform 30 burpees
1min. 30sec.-2min perform 20 burpees
>2min perform 10 burpees
Cool Down
-Static Stretching/Yoga
