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
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
Foam Roll
Monostructural Movement
2 Rounds of:
-2 min. KB Waiter Carry
-2 min. of Barbell Farmer Walk
-2 min. of KB Walk in Rack Position
*Rest 1 min. between ea.*
Active Warmup
Dynamic Warmup
Joint Mobility/Lengthening
Muscle Activation
Core
-Flutter Kicks 3×30
-Oblique Plank 3x30sec.
Functional Warmup
-Bar Warmup
Resistance Training
-Front Squat 3-2-1-1-1-1
-Strict Press 3-2-1-1-1-1
Metcon
5 Rounds for time of:
10 Pull Ups
15 Hand Release Push Ups
20 KB Swings
100m Walking Lunge
Cool Down
-Static Stretching/Yoga
AM
Conditioning
-Run 4 miles @ moderate pace
then…
PM
Metcon
20 min. AMRAP of:
5 Muscle Ups
10 GH Sit Ups
15 Box Jumps w/ 24″ box
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:
-150 Burpee Pull Ups
Cool Down
-Static Stretching/Yoga
Foam Roll
Monostructural Movement
-15 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
-Deadlift 3-2-1-1-1-1
-Back Squats 3-2-1-1-1-1
Conditioning
-Run 3 miles @ moderate pace
Cool Down
-Static Stretching/Yoga
Foam Roll
Monostructural Movement
-15mins. Prowler Push
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
-1 Arm KB Chest Press 8-10ea.x3-4ea.@50-65%
-Clapping Push Ups 8-10×5 (perform 1 set of clapping push ups following each set of KB Chest Press)
-1 Arm KB Row 8-10ea.x3-4ea.@50-65%
-Kipping Pull Ups 8-10×5 (perform 1 set of kipping/butterfly pull ups following each set of KB Row)
-Strict Press 8-10×3-4@50-65%
-Wall Ball Shots 8-10×5 (perform 1 set of wall ball shots following each set of Strict Press)
Conditioning
-Run 5K @ moderate pace
Cool Down
-Static Stretching/Yoga
