MagsFit.com  

 

Constantly Varied - High Intensity - Functional Movement                                   

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Small TEAM Training

   

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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 61818

Warmup: Turkish get ups (option: leg crossover and rollover)

3-5 rounds for strength: 

Bent press for 3 reps

Overhead Squats 3 reps

Muscle ups (weighted) for 3 reps

Endurance

KB snatches for total of 100 reps

Tuesday 61918

Row: 4 rounds

400 meters @ 100% rest 1 minute

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills: 

Wednesday 62018

Warmup: Turkish get ups (option: leg crossover and rollover)

Clean and push jerk for 50 reps for time

Over head squats 5x5

Thursday 62118

2-3 rounds:

Row 800 meters for time - rest 2 minutes

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills

Friday 62218

3-5 rounds for strength

KB bent press for 3 reps each

Muscle ups (weighted) for 3 reps

Endurance:

Clean and push jerk for 50 reps for time

Saturday 62318

Row 1600 meters for time

Gymnastic skills

Sunday

off

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 Deuteronomy 31:6

Be strong and courageous. Do not be afraid or terrified because of them, for the LORD your God goes with you; he will never leave you nor forsake you.”

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Your Health Professional's Fullfillment number: 2226812