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Strength | Endurance | Gymnastics | TRX | Funday

Saturday 62417

Run 5k or row 5k

Friday 62317

3 rounds of:

1 Leg deadlifts 10,8,6 reps each leg

Handstand pushups 10,8,6

Finishers:

10 minutes

Clean and jerk

Thursday 62217

3 Rounds of:

Pistol Squats 10,8,6

Rope ascent

Finisher:

rest 30-60 seconds after each set

10 reps, 8 reps, 6 reps

Clean and squat than Muscle up

Wednesday 62117

Mobility day

Turkish get ups and squat ups with leg crossover for 20 minutes

Endurance:

Row or run for 30 to 45 minutes

Tuesday 62017

Warmup for 10 minutes:

Bent press 


KB iron cross

3 Rounds:

Clean complex

Power cleans 4 reps

Hanging cleans 4 reps

 

10 minutes

Push Jerks

Monday 61917

Pistol squats 4,4,2 reps

Weighted 2 ropes plyo climbs

3 Rounds:

Front squats 4,4,2 reps

Weighted muscle ups 4,4,2 

Finisher

21-15-9

Box jumps

Burpees

Saturday 61717

3 Rounds:

Run 400 meters or row 500 meters

21 KB swings

12 Burpees

Friday 61617

3 Rounds:

1 leg deadlifts 5,5,5 reps each leg

Handstand pushups (rings) 5,5,5 reps

3 Rounds:

Clean and push jerk 5,5,5 reps

Thursday 61517

3 Rounds:

Pistol Squats weighted 5,5,5 reps each leg

Weighted rope climbs

3 Rounds:

Front squats 5,5,5 reps

Muscle ups 5,5,5 reps

Wednesday 61417

Mobility day:

20 minutes:

Turkish get ups and squat ups with leg cross over

Skill:

Gymnastics

Tuesday 61317

3 rounds:


1 leg deadlifts 3,3,3 each leg

Ring handstand pushups 3,3,3

3 rounds:

Clean and push jerk

Finisher:

Tabatas 10 minutes:

KB Swings

Monday 61217

3 rounds:


Pistol squats (weighted) 3,3,3

Weighted rope climb

3 rounds:

1 leg TRX front squat 3,3,3 each leg

Rope pullups or muscle ups 3,3,3

Finisher:

Tabatas 10 minutes:

Burpees - ring pushups - air squats

Saturday 61017

Row for 30 minutes or run a 5K

Friday 60917

3 rounds:

Clean and Jerk 10,8,6

Balance squats 10,8,6

3 Rounds:

Bent press 10,8,6

Heavy swings 12,10,8

Thursday 60817

3 Rounds:

Pistol squats: each leg 10,8,6

Rope climb: (weighted)

3 Rounds:

Over head step back lunges: total: 20,18,16

KB snatches 20,18, 16

Wednesday 60716

3-5 rounds of:

Muscle-ups 7

Handstand holds for 30 seconds

Row 300 meters

Tuesday 60617

3 Rounds:

Clean and jerk 12,10,8

1 leg deadlift 12,10,8

3 rounds:

Bent Press 10,8,6 total

Heavy KB 1 or 2arm swings 10,8,6

Monday 60517

3 Rounds:

Weighted rope climbs

Front squats 10,8,6

3 rounds:

Hand plank into rotational KB snatch 12,10,8

Step back lunges (back rack position) 20,18,16

Saturday 60317

3-4 rounds

30 burpees

20 box jumps

10 rope climbs

Friday 60217

Rounds of

Front squats 10,8,6

Pullups (weighted) 10,8,6

Rounds of

Over head lunges 12,10,8

Renegade rows 12,10,8

Wednesday 53117

Row 2000 meters for time

Gymnastics: work on skills

Tuesday 53017

3 rounds

Clean and press 10,8,6

Single leg deadlifts 12,10,8

3 rounds

Seasaw press 12,10,8

Deadlifts 10,8,6

Monday 52917

Pullups (weighted) 10,8,6 reps

Front squats 10,8,6 reps

Renegade rows 12,10,8 reps

Back lunges - KB's rack position 20,18,16 reps

Saturday 52717

Double Kettlebell cleans 10,8,8,6

Bent press 5,3,2,1

Kettlebell snatches  20,18,16

Friday 52617

Deadlifts 5,5,3,3,3,1,1,1,1

Thursday 52517

3 rounds for time of:

20 one-legged squats with a 45-lb. dumbbell, alternating

30 GHD sit-ups

Wednesday 52417

21-15-9 reps for time of:

Muscle-ups

Single-arm overhead squats

Tuesday 52317

 Hang squat clean 3-3-3 reps

Front squat 3-3-3 reps

Split jerk 3-3-3 reps

Monday 52217

Gymnastics day 

Skin the cat to Muscle up to forward roll over

Saturday 52017

Turkish Get Ups for 20 minutes

Friday 51917

For time, wearing a weight vest:

1,200-m run

Then, 12 rounds of:

4 strict handstand push-ups

8 chest-to-bar pull-ups

12 squats

Thursday 51817

3-5 rounds for time

12-10-8 reps of each

Burpee - Box jump

Snatch to overhead squat or split squat

Muscle ups

Wednesday 51717

3-5 rounds for time

Row for 500 meters

Strict muscle up to kip muscle up to pullup

Tuesday 51617

5X5

Front squats

Monday 51517

For time:

100-ft. KB overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. KB overhead walking lunge

Sunday 51417

Run 5-10K or row 2000 meters

Saturday 51317

3-5 rounds for time

5 muscle-ups 

5 deadlifts or sumo deadlifts 

Friday 51217

20 Egg rolls 

30 Snatches  

row 500 meters

rounds for 20 minutes

Thursday 51117

3-5 rounds for time

10 Snatches

500 meter row

Wednesday 51017

Gymnastics day: work on skills

Tuesday 50917

3-5 rounds for time:

30 double-unders

20 squat cleans

10 muscle-ups

Monday 50817

Complete as many rounds as possible in 12 minutes of:

Run 200 meters

50 ft handstand walk

 30-second handstand hold

Saturday 50617

Sumo deadlifts 3,3,3,3,3

Friday 50517

50-40-30-20-10 reps for time of:

Wall-ball shots (full squat), 20-lb. ball

Box jumps, 24-in. box

Thursday 50417

For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent

Wednesday 50317

Clean and push jerk 3,3,3,3,3

Tuesday 50217

7 rounds for time of:

Shoulder presses 21 reps

21 KB swings

Monday 50117

21-15-9

Sumo deadlifts

KB snatches

Peg board or rope climb

Saturday 42917

Complete as many rounds as possible in 20 minutes of:

Squat cleans, 10 reps

15 pull-ups

20 box jumps

Friday 42817

21-15-9

Clean and front squat

Push Jerk

3-4 rounds

Row for 45 sec at 100%, row for 3 min and 15 sec at 50%

Thursday 42717

3 Ladders 1,2,3,...

Muscle-ups

Wednesday 42617

10 cleans

10 handstand push-ups

10 cleans

10 push jerks

10 cleans

10 handstand push-ups

Tuesday 42517

Row 30 sec max effort - 50% effort for 1 min 30 sec for 5-6 rounds

Do as many rounds as you can in 20 minutes

1 arm push-ups 5R/5L

False grip pull-ups 10

Pistol squats 10R/10L

Monday 42417

21-15-9 reps for time

Deadlifts

Snatches

Saturday 42217

5 rounds:

5 double KB Thrusters into 5 swings no rest

Rope climb

Friday 42117

Deadlifts 5,3,3,1,1,1

Row for 10 minutes

Thursday 42017

21-15-9 reps for time

KB or DB snatches

Row for calories

Toes to bar

Wednesday 41917

Snatches 3,3,3,3,3


HIIT 4 rounds of 30 seconds work 15 seconds rest

Hanging squat cleans

Tuesday41817

For time:

thrusters, 15 reps

sumo deadlift high pulls, 21 reps

thrusters, 12 reps

sumo deadlift high pulls, 15 reps

thrusters, 9 reps

sumo deadlift high pulls, 9 reps

Monday 41717

3-5 rounds for time

Long cycle: KB clean & Jerk 20 reps

Front squats 6 reps

Rope climb

Saturday 41517

3-5 rounds for time

Run or row 800 meters 

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 185 lb.

Friday 41417

Deadlifts 3,3,3,3,3

Thursday 41317

5 rounds

10 Back squats

5 Ring muscle-ups

Wednseday 41217

4 rounds for time of:

15 box jumps or 30 step-ups, 36-inch box

Run or row 400 meters

Tuesday 41117

5 rounds for time of:

Clean and jerks, 4 reps - heavy 

6 bar or rings muscle-ups

40-ft. handstand walk

Monday 41017

30-20-10 reps for time of:

Kettlebell thrusters

Toes-to-bars

Saturday 40817

Clean and Jerk 3,3,3,3,3

Tuesday 40417

Amanda

9-7-5 reps for time of:

Muscle-ups

135-lb. squat snatches

Monday 40317

5 rounds for time of:

Run 400 meters

Deadlifts, 21 reps goal 185 lbs for men - 110 lbs for women

Friday 33117

20-lb. medicine-ball cleans, 50 reps

155-lb. push jerks, 25 reps

20-lb. medicine-ball cleans, 50 reps

Thursday 33017

Workout 17.5

10 rounds for time of:

9 thrusters

35 double-unders

Wednesday 32917

Run 5 km

Tuesday 32817

3 rounds for time:

One minute of 135-lb. back squats

Rest one minute

One minute of chest-to-bar pull-ups

Rest one minute

One minute of 135-lb. power cleans

Rest one minute

Monday 32717

3 rounds for time of:

25 GHD sit-ups

50-foot handstand walk

50-foot overhead walking lunge, goal: 155 lb.

Sunday 32617

Front squat 3-3-3 reps

Thruster 3-3-3 reps

Push jerk 3-3-3 reps

Friday 32417

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts goal 225 lbs/155 lbs

55 wall-ball shots goal 20 lb/14 lb

55-calorie row

55 handstand push-ups

Thursday 32317

5 rounds for time of:

10 kettlebell clean and jerks, 1.5 pood each

3 muscle-ups

Wednesday

Back squat 3-3-3-3-3 reps

Tuesday 32117

3 rounds for time of:

3 legless rope climbs

6 push jerks,  goal 225 lb.

12 deadlifts, goal 225 lb.

24 GHD sit-ups

48 wall-ball shots, 20-lb. ball

Monday 32017

For time:

Row 500 meters

30 body-weight bench presses

Row 1,000 meters

20 body-weight bench press

Row 2,000 meters

10 body-weight bench presses

Saturday 31817

Deadlift 5-5-3-3-3-1-1-1-1 reps

Friday 31717

Getups 12 singles per side

Snatch 100 reps

Goblet squat 5 x 5

Farmer’s walks/ two bells 4 laps of 100 feet

Thursday 31617

4 rounds for time of:

10 ring muscle ups

30 sit-ups

Row 500 meters

Wednesday 31517

4 rounds for time of:

15 ring dips

30 GHD sit-ups

Run 400 meters

Tuesday 31417

  6 chest-to-bar pull-ups

  6 squat snatches,

  7 chest-to-bar pull-ups

  5 squat snatches

   8 chest-to-bar pull-ups

  4 squat snatches

   9 chest-to-bar pull-ups

  3 squat snatches

  10 chest-to-bar pull-ups

  2 squat snatches

   11 chest-to-bar pull-ups

  1 squat snatch

Monday 31317

Front squat 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Saturday

Complete as many rounds as possible in 7 minutes of:

135-lb. power cleans, 10 reps

20 push-ups

Friday 31017

Pullup ladder 3, 4, 5, max rep ladder

KB Snatch 100-150 reps in ladder (5, 6, 7, 8, 9 10)

Two hand swings 10 sets of 10

Double kb front squat 5 sets of 5

Leopard Crawls 4 laps of 100 feet

Thursday 30917

5 rounds of:

5 minutes of rowing

5 minutes of rest

Wednesday 30817

Getups 3-5 sets of 3-5 reps

Double bell swings 3-5 sets of 10

Double bell press 3-5 sets of 5

Single leg KB deadlift 3-5 sets of 3/3

Tuesday 30717

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups to 6-in. deficit

20-calorie row

30 single-legged squats, alternating

Monday 30617

Complete as many rounds as possible in 12 minutes of:

15-ft. rope climbs, 3 ascents

135-lb. push presses, 12 reps

50 double-unders

Saturday 30417

Heavy one arm swings work up to a heavy 10 sets of 10 / 10

Double clean and press (long cycle) 5 sets of 3

Goblet squats 5 sets of 5

Double bell rack walks 4 laps of 100 feet

Friday 30317

Every 15 seconds perform 1 muscle-up

For 20 minutes

Thursday 30217

12-9-6 reps for time

Muscle-ups

Overhead squats

Wednesday 30117

25-20-15-10-5

KB swings

5-10-15-20-25

Wall ball toss

Tuesday 22817

3 rounds for time

30 toes 2 bar

15 clean and jerks 

Monday 22717

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Saturday 22517

7 rounds for time of:

10 handstand push-ups

2 rope ascents, 15-ft. rope

Friday 22417

Overhead squat 3-3-3-3-3 reps

Thursday 22317

Cindy 20 minutes

5 pull-ups

10 pushups

15 squats

Wednesday 22217

70 calorie row

50 KB swings

30 handstand pushups

20 sumo dead-lift high-pulls

10 muscle-ups

5 burpees

Tuesday 22117

5 rounds

Push press  for 5 reps

Rope climb

Monday 22017

3 rounds

400 meter row

KB swings for 21 reps

pull-ups  12 reps

Saturday 21817

Burpee + 185-lb. back-squat ladder

Rest 3 minutes

Burpee + 115-lb. shoulder-press ladder

Rest 3 minutes

Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Friday 21717

Make 3 attempts at each of the following:

Max set L pull-up

Max distance handstand walk

Max set pull-up

Max time handstand hold

Thursday 21617

10 rounds, each for time, of:

100-meter sprint or 100 meter row - Rest 90 seconds

Wednesday 21517

Warmup:

Jumping Rope: Focus on pushing toes through floor - staying vertical and tight

Overhead squats with PVC pipe


Working sets of 3 - 5 reps each

Snatches


4 rounds for time of:

Power snatches for 20 reps - light 

50 double-unders (do not exceed a minute - scale to single unders)

Tuesday 21417

15-12-9 reps

Pullups

Clean and Push jerks

Monday 21317

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5 bodyweight)

Bench press (bodyweight)

Clean (3/4 bodyweight)

Saturday 21117

Row 5000 meters

Friday 21017

7x3

Push press: heavy

Thurssday 20917

12-9-6 reps

Cleans medium weight

Muscle-ups

Wednesday 20817

3 rounds for time

800 meter row

10 bench press

20 pull-ups

Tuesday 20717

Diane

21-15-9

Deadlifts 225 lbs

Handstand push-ups

Monday 20617

5x5

Sumo deadlift

Bench press

Sunday 20517

Warmup:

3 rounds

Bent press to a windmill for 5 reps R/L

1 arm KB swings for 10 reps R/L

 

4 Rounds

1000 meter row

120 second rest

 

Finisher

Heavy bent press for 1 rep R/L

Saturday 20417

5-5-3-3-1-1-1-1

Hanging cleans

Friday 20317

10 Muscle-ups

20 KB snatches total

20 Pistol squats

30 Toes 2 Bar

40 Cleans (20lb med ball)

50 Burpees

Thursday 20217

Warmup: Dynamic

Butt kicks - High knees - walking lunges - high skips

 

3 working sets of split squats 5-7 reps each side (deadlift, rack, or overhead grip with DB's or KB's)


10 rounds, each for time, of:

100-meter sprint - Rest 90 seconds

Wednesday 20117

Warmup:

Jumping Rope: Focus on pushing toes through floor - staying vertical and tight

10 Overhead squats with PVC pipe 5 second pause at bottom

Working sets of 3 - 5 reps each

Snatches

3-4 rounds for time of:

Snatches - 20 reps each side

50 double-unders: no longer than a minute 

Tuesday 13117

Warmup:

Turkish Get Up for a total 10 reps alternating each side

Row - focus on form for 1000 meters


3-5 rounds for time of:

Row 1,000 meters

60 seconds farmers carry

5 Turkish get-ups right side

5 Turkish get-ups left side

 

Monday 13017

Warmup:

Front squats with PVC pipe with a 5 second pause at the bottom.

2-3 working sets of each. 5 reps of each

Front squats - push press - hanging hollow rocks


15-12-9 reps for time of:

Toes-to-bars - sacale: knees-to-bars

Wall-ball shots, 20-lb/14-lb ball

75-lb/45-lb thrusters or KB 16-kg-35-lb/12-kg-26-lb

Brace lower abs: big inhale to belly to stand. 

Tip: Keep eyes on KB.

  

Can take the KB anywhere. Challenging!

Windmill: Keep eyes on KB and push hip under bell with a stiff vertical leg (arm side leg).

 

TRX pikes: activate armpits to reduce shoulder load.

Overhead KB squat is safer than OH barbell squats. Takes a lot of mobility.

Blessed to do sporting events with my athletes.

Deadlifts: Bar must be against shins. Do NOT ROUND back, chest up, hips back.

 

Most people don't have the flexibility to overhead BB squat.