MagsFit.com  

 

Constantly Varied - High Intensity - Functional Movement                                   

Instagram       

 

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 33121

Warmup: 10 minutes: Halos-downwood dog to cobra-spiderman-lunge-quad stretch-crab walk-cossacks

3 rounds:

Quads loaded stretch hold for 10 seconds

Pistol squats 5R/5L 

Dragon squats 5R/5L

Muscle ups to roll over

Tuesday 40121

Warmup: 10 minutes 5 reps each: Shoulder dislocates-downwood dog to cobra-spiderman-splits-crab walk-cossacks

Warmup: KB snatches 4 rounds 30 seconds on 30 seconds off

Gymnastic skills: parallel bars planks - press handstands 

3 rounds

Double KB cleans for 6 reps

Parallel bar L-sits to air planks

Wednesday 40221

Warmup: 10-20 minutes: Halos-downwood dog to cobra-spiderman-lunge-quad stretch-crab walk-cossacks

Warmup: KB snatches 4 rounds 30 seconds on 30 seconds off

3 rounds

Ham-glute raise 

Walking dragon lunges 10 reps with KB's or DB's deadlift grip 

Back squats 3 reps

Parallel bar press handstands

Thursday 40321

Warmup: 10-15 minutes: Shoulder dislocates-downwood dog to cobra-spiderman-lunge quad stretch-crab walk-cossacks

Gymnastic skills: front lever to skin the cats 

KB snatches 3 ladders 1,2,3,4,5 reps

Friday 40421

Warmup: 10-15 minutes: Halos-downwood dog to cobra-spiderman-lunge quad stretch-crab walk-cossacks

Warmup: KB snatches 4 rounds 30 seconds on 30 seconds off

3 rounds:

TRX 1 arm back rows ladders 1,2,3

Handstand pushups 5 reps

Saturday 40521

Warmup: 10-15 minutes: Shoulder dislocates-downwood dog to cobra-spiderman-crab walk-lunge quad stretch-cossacks

3 rounds:

Ham-glute raise 

Snatch gripDeadlifts 3 x 4 reps  

Hanging cleans for 10 minutes: focus on form

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.

PerfectAmino - Essential Amino Acid Forumla by BodyHealth - 150 Tablets                                                                  

<style>.ig-b- { display: inline-block; }

.ig-b- img { visibility: hidden; }

.ig-b-:hover { background-position: 0 -60px; } .ig-b-:active { background-position: 0 -120px; }

.ig-b-v-24 { width: 137px; height: 24px; background: url(//badges.instagram.com/static/images/ig-badge-view-sprite-24.png) no-repeat 0 0; }

@media only screen and (-webkit-min-device-pixel-ratio: 2), only screen and (min--moz-device-pixel-ratio: 2), only screen and (-o-min-device-pixel-ratio: 2 / 1), only screen and (min-device-pixel-ratio: 2), only screen and (min-resolution: 192dpi), only screen and (min-resolution: 2dppx) {

.ig-b-v-24 { background-image: url(//badges.instagram.com/static/images/ig-badge-view-sprite-24@2x.png); background-size: 160px 178px; } }</style>

<a href="http://instagram.com/anthonymagnelli?ref=badge" class="ig-b- ig-b-v-24"><img src="//badges.instagram.com/static/images/ig-badge-view-24.png" alt="Instagram" /></a

PerfectAmino Bottle

promo code is: _MAGSFIT123_

 

 

www.Douglaslabs.com

Nutrition and Wellness supplements

1.877.666.6408

Your Health Professional's Fullfillment number: 2226812