LIFT 092716

LIFT 

Tuesday, 27Sept16

 

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 Bench Press  5-5-5-5-5-5…..
  • BB Romainian Dead-lifts  5-5-5-5-5-5…..

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Push Press
  • DB Overhand Grip Reverse Fly
  • Med Ball Alternating Push-ups
  • Lateral Sled Pulls

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LIFT 092616

LIFT

Monday, 26Sept16

 

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 Muscle Snatch  5-5-5-5-5-5…..
  • BB Snatch Pulls  5-5-5-5-5-5…..

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Staggered Stance Thrusters (switch@rounds)
  • DB Renegade Rows
  • Push-ups
  • Reverse Overhead Sled Pulls

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LIFT 091616

LIFT

Friday, 16Sept16

 

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 Hip Thrusts 5-5-5-5-5-5…..
  • BB Sumo Dead-lift High Pulls  5-5-5-5-5-5…..

*** Bring Towels for the Barbell Hip Thrusts

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Atlas Stone Shouldering
  • DB Curls
  • Tricep Overhead Extensions
  • Reverse Overhead Sled Pulls

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LIFT 091516

LIFT

Thursday, 15Sept16

 

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 5-5-5-5-5-5…..
  • BB Muscle Snatch 5-5-5-5-5-5….. (Squatting is optional)

 

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Sprint in Lot
  • DB Push Press
  • Reclines
  • Dynamax Wall Tosses

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LIFT 091416

LIFT

Wednesday, 14Sept16

 

Warm-up: 3 rounds

  • 1:30 minute Rope
  • 30 second Alternating Lizard Stretch
  • 30 second ABC Kick-outs
  • 30 second Crab Reaches
  • 30 second Push-ups
  • 30 second Dynamic Alternating Groiners

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 Presses 5-5-5-5-5-5…..
  • BB Zercher Rear Lunges 5-5-5-5-5-5….. (bring-a-towel for sensitive elbows)

 

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Hurdle Heisman Laterals w Shouldered Dynamax (switch@rounds)
  • DB Renegade Rows
  • Judo Push-ups
  • KB Walking Lunges <—–>

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LIFT 091316

LIFT

Tuesday, 13Sept16

 

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 Cleans (squats) 5-5-5-5-5-5…..
  • BB Shoulder Press 5-5-5-5-5-5…..

 

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Air Dyne Sprints
  • DB High Pulls
  • DB/KB  Alt. Snatches (KB switch@rounds)
  • KB Farmers Walk

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LIFT 091216

LIFT

Monday, 12Sept16

 

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 Back Squats 5-5-5-5-5-5…..
  • BB Romanian Dead-lifts 5-5-5-5-5-5…..

 

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Battling Ropes w/ Rear Lunges
  • KB Lateral Lunges (goblet style)
  • DB Step-ups
  • 180* Ball Slams

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HIIT 090616

HIIT

Wednesday, 06Sept16

 

Warm-up: 2 rounds

  • 1 minute Jump Rope
  • 30 sec Scap Push-ups
  • 30 sec Push-up to Toe taps
  • 30 sec Groiners to Reach
  • 30 sec Crab Reaches
  • 30 sec Alt. Hip Bridges
  • 30 sec Skips
  • 30 sec Dynamic Squats

10 minute AMRAP:

  • 10 double KB clean and press, or 10/10 single KB clean and press/100 revs of jump rope.
  •   8 KB clean and press / 80 Jump rope revs
  •   6 KB clean and press / 60 Jump rope revs
  •   4 KB clean and press / 40 Jump rope revs

Then rest… 2 minutes

15 seconds work / 15 seconds rest for 5 rounds at each / rest 1 minute between couplets

Body weight couplets:

  • Air Squats / Lateral Lunges
  • Push-ups / Reclines
  • Squat Thrusts / Mtn. Climbers
  • KB swings / Sit-outs

 

LIFT 090216

LIFT

Friday, 02Sept16

 

Warm-up – 2 rounds

  • 1 min Jump Rope
  • 30 sec Seal Jacks
  • 30 sec Air Squats
  • 30 sec Hamstring Stretch (switch@rounds)
  • 30 sec Groiners/ T-Stab
  • 30 sec Push-up with Toe Tap
  • 30 sec Long Plank

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/DB Thrusters 5-5-5-5-5-5…..
  • BB/DB Forward Lunges 5-5-5-5-5-5…..

 

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Battling Ropes
  • Side to Side KB Swings
  • DB Anterior Reaches
  • Dynamax Lying Wall Toss

LIFT 090116

LIFT

Thursday, 01Sept16

 

Warm-Up: Instructors Choice

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 5-5-5-5-5-5…..
  • BB Floor Press 5-5-5-5-5-5…..

 

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • 2 Jack Burpees
  • SB Rotational Lunges
  • Judo Push-ups
  • Farmers Walk

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