MagsFit.com  

 

Constantly Varied - High Intensity - Functional Movement                                   

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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 30321

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 

Barbell split squats 5R/5L

Back squats-low bar1 X 10

Tuesday 30421

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

Muscleup to lever decent to skin the cat

KB clean and bent press 3

Handstand pushups 5 

Wednesday 30521

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 1-5 reps

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

Back squats 3 reps

Thursday 30621

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

Gymnastic skills: muscleups to roll overs- parallel bars planks - press handstands - skin the cats

Mobility work: 

Friday 30721

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 30821

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

3 rounds:

Ham-glute raise 1-5 reps

Deadlifts 3 x 10 reps light 

Hanging cleans 3 reps

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.

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