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 112017

Tabata intervals: 8 rounds: 20 seconds work-10 seconds rest

KB swings

Strength: 3X5

Deadlifts

WOD: KB - 7 reps each side

Cleans-front squats-cleans-push jerk-cleans-snatches-cleans

Tuesday 112117

3-5 rounds:

Row 1000 meters

Gmynastic skills: handstands and levers

Row 1000 meters

Wednesday 112217

Clean and push jerk to overhead squat 6,6,6 reps

Muscle ups 6,6,6

Row 500 meters

Thursday 112317

off

Friday 112417

Tabata intervals: 8 rounds: 20 seconds work-10 seconds rest

KB swings

WOD

4 rounds

Back squats 13-15 reps

Row 500 meters

Saturday 111817

Turkish get ups 10 reps

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 Psalm 143:10 

Teach me to do your will, for you are my God. May your gracious Spirit lead me forward on a firm footing.

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