LIFT 052716

LIFT

Friday, 27May16

 

Warm-up 2 rounds

  • 2 minute Jump Rope
  • Air Squats
  • Rear Lunge w/ Overhead Reach
  • Lateral Lunges
  • Sprawls
  • Mtn. Climbers
  • Superman

 

Partner – Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Bent Over Rows 6-6-6-6-6… reps for 10 minutes
  • BB Curls 6-6-6-6-6… reps for 10 minutes

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Plyo Push-ups
  • Air-Dyne Sprints
  • Sandbag Rotational Lunges
  • Dynamax Crunch Wall Tosses

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LIFT 052616

LIFT

Thursday, 26May16

 

Med Ball Warm-ups

Partner – Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • KB Swings 6-6-6-6-6… reps for 10 minutes
  • KB Clean & Press 6-6-6-6-6… reps for 10 minutes

This is a 25 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Burpees
  • Parking Lot Sprints
  • Ball Slams
  • Rope Climb

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LIFT 052516

LIFT

Wednesday, 25May16

 

Med Ball Warm-up

 

Partner – Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Floor Press 6-6-6-6-6… reps for 10 minutes
  • Tricep Banded Speed Push-downs 30 seconds/rest 1 minute for reps for 10 minutes = 6 sets

This is a 25 second work with a 10 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Sit-outs
  • Air-Dyne Sprints
  • Diamond Push-ups
  • Static Wall Handstand

LIFT 052416

LIFT

Tuesday, 24May16

 

Warm-up 2 rounds

  • 2 minute Jump Rope
  • 30 sec. Squat Thrusts
  • 30 sec. Seal Jacks
  • 30 sec. Shoulder Taps
  • 30 sec. Speed T-Stabs
  • 30 sec. Mtn. Climbers
  • 30 Sec. Crab Reaches

Partner – Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Squats 6-6-6-6-6… reps for 10 minutes
  • Pull/Chin-ups 6-6-6-6-6… reps for 10 minutes

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • DB Racked Rear Lunges
  • Battle Ropes
  • Walkouts w/ Push-up
  • Alternating Lateral Dynamax Ball Wall Toss

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LIFT 052316

LIFT

Monday, 23May16

Warm-up 2 rounds

  • 2 minute Jump Rope
  • 30 sec. Squat Thrusts
  • 30 sec. Jumping Jacks
  • 30 sec. Push-ups
  • 30 sec. Up/Downward Dog
  • 30 sec. Groiners
  • 30 Sec. Hip Extension March

Partner – Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Deadlifts 6-6-6-6-6… reps for 10 minutes
  • DB Arnold Shoulder Presses 6-6-6-6-6… reps for 10 minutes

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • DB Bent Over Raises (Light weight)
  • AirDyne Sprints
  • Push Through Push-ups
  • Wall Ball

Partner Ab Work: The Dynamax Wheel

HIIT 052016

HIIT

Friday, 20May16

 

Warm-up

2 rounds of:

  • 1 minute Jump Rope
  • 30 seconds Mtn Climber
  • 1 minute (20seceach) Jumping-Seal-Fling Jacks
  • 30 seconds Push-up to Alternating Toe Taps
  • 1 minute (20seceach) Forward-lateral-Rear Lunges
  • 30 second Groiners to T-Stab
  • 1 minute Skipping
  • 30 second Sit-outs

EMOM = 22 minutes

Odd Minute

  • 10 KB Front Squats
  • 15 Mountain Climbers

Even Minute

  • 10 Push-ups
  • 10 Reclines

Ab Work = 5 rounds for time

  • 10 Wall Crunch Toss
  • 10 Reverse Crunch to Kip

HIIT 051916

HIIT

Thursday, 19May16

 

Med Ball Warm-up

Oh Oh!!

Perform the following as fast as possible: Do this for time & rest when needed

  • 15 KB Swings – 5 Goblet Squats – 5 Push through Push-ups
  • 15 KB Swings – 4 Goblet Squats – 4 Push through Push-ups
  • 15 KB Swings – 3 Goblet Squats – 3 Push through Push-ups
  • 15 KB Swings – 2 Goblet Squats – 2 Push through Push-ups
  • 15 KB Swings – 1 Goblet Squat   – 1 Push through Push-up

Then rest 2 minutes…

With-in the Minute perform the following exercise every 15 seconds work / 15 seconds rest for 3 cycles of:

  • Minute 1: DB Thrusters
  • Minute 2: DB Renegade Rows
  • Minute 3: DB RDL’s
  • Minute 4: DB Alternating Snatches
  • Minute 5: DB Russian Twist

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HIIT 051616

HIIT

Monday, 16May16

Warm-Up

2 Rounds of: 2:30 minute Jump Rope

  • Squat to Rear Lunge (r) (stay in squat position when lunging)
  • Squat to Rear Lunge (l) (stay in squat position when lunging)
  • Squat Jumps
  • Walkouts to Push-ups (hands stay in contact with ground)
  • Alternating Groiner to T-Stab
  • Crab Reaches (r)
  • Crab Reaches (l)

 

Sweet Sweat

Let’s move some weight quickly. This is a 40 second work / 20 second recovery for 4 rounds with a 1 minute rest in between

  • Battle Rope
  • KB Goblet Squat
  • Release Push-ups
  • Atlas Stone Shoulder Passes
  • DB Renegade Rows
  • Static Wall Handstand

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LIFT 051316

LIFT

Friday, 13May16

 

Warm-up 2 rounds: 1 minute Jump Rope

30 Seconds of:

  • Dynamic Squats
  • Squat to Rear Lunge (r)
  • Squat to Rear Lunge (l)
  • Downward Dog to Push-up to Toe Tap
  • Squat Thrusts
  • Crab Reaches (r)
  • Crab Reaches (l)
  • Alternating V-Ups

Partner -Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Squats 6-6-6-6-6… reps for 10 minutes
  • BB Rear Lunges 6-6-6-6-6… reps for 10 minutes

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Double KB Clean & Press
  • Banded Sprints
  • Dead Stop Burpees
  • KB Farmers Walk in Curl position

LIFT 051216

LIFT

Thursday, 12May16

 

Warm-up 2 rounds: 1 minute Jump Rope

30 Seconds of:

  • Air Squats
  • Rear Lunge to High Knee Jump (r)
  • Rear Lunge to High Knee Jump (l)
  • Upward/ Downward Dog
  • Push Through Push-ups
  • Umpas
  • Glute Raise March
  • Hollow Body

Partner -Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Hang Squat Snatches 6-6-6-6-6… reps for 10 minutes
  • BB Bent Over Rows 6-6-6-6-6… reps for 10 minutes

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • KB Swings
  • Air-Dyne Bike Sprints
  • BB Reclines
  • Dynamax Ball Double Knee Wall Toss

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