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 71320

Warmup: 10-15 minutes: Halos-downwood dog to cobra-wall squat-crab walk-cossacks

Turkish get ups (optional: leg crossover) for 5-15 minutes - Pre-Post WO

Strength 5-3-1 reps

Pistol squats - modify to box

Strict press or handstand pushups - last rep hold hand stand

KB WOD: 1 or 2 KB's reps: 3-15 or ladders 1,2,3,4,5 reps

Over head squats - OH split sqauts - front squats

Gymnastic skills: muscleups - rollups: 1 or 2 legs (to handstands) - burpees (to box jumps) - parallel bars planks - handstands (taps-walking)

Tuesday 71420

Warmup: 10-15 minutes: Halos-downwood dog to cobra-wall squat-crab walk-cossacks

KB swings: 1 or 2 arms - flips (optional) for 4-12 minutes: 20 sec work 10 sec rest - 30 sec work 30 sec rest - Play with your times

Strength

Hanging cleans or/and power cleans 5-3-1 reps

Bent or side press

KB WOD: 1 or 2 KB's reps: 5-15 or ladders 1,2,3,4,5 reps

Snatches: hanging - power - split - to forward/back lunge

Clean and Jerk: hanging - power - split jerks

Dragon flies: hold 1 or 2 HEAVY KB's

Wednesday 71520

Warmup: 10-20 minutes: Halos-downwood dog to cobra-wall squat-crab walk-cossacks

Turkish get ups (optional: leg crossover) for 5-15 minutes - Pre-Post WO

Mobility: 10- 20 minutes - splits - band distraction 

Thursday 71620

Warmup: 10-15 minutes: Halos-downwood dog to cobra-wall squat-crab walk-cossacks

Strength 5-3-1 reps 

Pistol squats - modify to box

Strict press or handstand pushups - last rep hold hand stand

KB WOD: 1 or 2 KB's reps: 3-15 or ladders 1,2,3,4,5 reps

Over head squats - OH split sqauts - front squats

Gymnastic skills: muscleups - rollups: 1 or 2 legs (to handstands) - burpees (to box jumps) - parallel bars planks - handstands (taps-walking)

Friday 71720

Warmup: 10-15 minutes: Halos-downwood dog to cobra-wall squat-crab walk-cossacks

KB swings: 1 or 2 arms - flips (optional) for 4-12 minutes: 20 sec work 10 sec rest - 30 sec work 30 sec rest - Play with your times

KB WOD: 1 or 2 KB's reps: 5-15 or ladders 1,2,3,4,5 reps

Snatches: hanging - power - split - to forward/back lunge

Clean and Jerk: hanging - power - split jerks

Dragon flies: hold 1 or 2 HEAVY KB's

Saturday 71820

Warmup: 10-15 minutes: Halos-downwood dog to cobra-wall squat-crab walk-cossacks

Skills - Mobility - fun day - flip KB's

KB WOD: 1 or 2 KB's reps: 5-15 or ladders 1,2,3,4,5 reps

Snatches: hanging - power - split - to forward/back lunge

Clean and Jerk: hanging - power - split jerks

Dragon flies: hold 1 or 2 HEAVY KB's

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 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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