LIFT 072216

LIFT

Friday, 22Jul16

 

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 Muscle Snatches  6-6-6-5-5
  • BB Sumo Deadlifts 6-6-6-5-5

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

  • Plank Climbers
  • DB Upright Rows
  • KB Windmills
  • Lot Sprints

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LIFT 072116

LIFT

Thursday, 21Jul16

 

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 Back Squats  6-6-6-5-5
  • BB Floor Presses 6-6-6-5-5

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

  • 2 Jack Burpees
  • DB Thrusters
  • KB Swings
  • Air-Dyne Sprints

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LIFT 072016

LIFT

Wednesday, 20Jul16

 

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 Shoulder Presses  6-6-6-5-5
  • BB Hang Squat Cleans 6-6-6-5-5

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

  • DB Snatch (switch@rounds)
  • DB Renegade Rows
  • KB Farmers Walk
  • Dynamax Rotational Pushes

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LIFT 071916

LIFT

Tuesday, 19Jul16

 

Warm-up: 3 rounds

  • 1:30 minute Rope
  • 30 second Alternating Lizard Stretch
  • 30 second Crab Reaches
  • 30 second ABC Kick-outs
  • 30 second Judo Push-ups
  • 30 second Groiners w/ T-Stab

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

  • Pull-ups  6-6-6-5-5
  • BB Bent Over Rows 6-6-6-5-5

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

  • Tactical Lunges
  • Judo Push-ups
  • Battle Ropes
  • Rotational Tosses w/ dynamax

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LIFT 071816

LIFT

Monday, 18Jul16

 

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

  • Dead-lifts  6-6-6-6-6
  • BB Rear Lunge 6-6-6-6-6

This is a 20 second work with a 15 second recovery 4 rounds no rest

  • KB Cleans
  • Push Through Push-ups
  • Air Dyne Sprints
  • Knee Knee Dbl Knee

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LIFT 071716

LIFT

Sunday, 17Jul16

 

Warm-up 3 rounds

  • 2 minutes Jump Ropes
  • Jumping Toe Taps
  • Lateral Lunges
  • Downward Dog to Push-up
  • Groiners w/reach

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

  • DB Bulgarian Squats   6-6-6-6-6
  • DB Hang Clean 6-6-6-6-6

This is a 20 second work with a 15 second recovery 4 rounds no rest

  • Battling Ropes w/ Rear Lunge
  • KB Renegade Rows
  • Chin-ups
  • Wall Ball

LIFT 070816

LIFT

Friday, 08Jul16

 

Warm-up: 2 rounds

200m Sandbag Run

  • 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

  • Land Mine Bent Over Rows  6-6-6-6-6
  • BB Sumo Deadlft High-Pulls 6-6-6-6-6

This is a 20 second work with a 15 second recovery 4 rounds no rest

  • KB Clean & Press
  • 30 M Sprint in Lot
  • Battle Rope Burpees
  • Ball Slams

______________________________________

LIFT 070616

LIFT

Wednesday, 06Jul16

 

Warm-up 2 rounds

  • 3 minute Jump Rope
  • 30 second Air Squats
  • 30 second Squat Thrust w/ Alt. T-Stab
  • 30 second Walkout to Push-up
  • 30 second Full Plank to Pike Position

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 Shoulder Presses  6-6-6-6-6
  • BB Squat Cleans 6-6-6-6-6

This is a 20 second work with a 15 second recovery 4 rounds no rest

  • KB Swings
  • Dynamax Static Squat Quick Switch
  • Air Dyne Sprints
  • Tactical Lunges

Dynamax Static Squat Quick Switch is performed while in a squat position place the ball just under your bum with one hand on the ball in front and the other at the rear and quickly switching handswithout letting the ball touch the ground.

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LIFT 070516

LIFT

Tuesday, 05Jul16

 

Warm-ups 3 rounds

  • 1:30 minute Rope
  • 30 second Alternating Lizard Stretch
  • 30 second Crab Reaches
  • 30 second ABC Kick-outs
  • 30 second Downward/Upward Dog
  • 30 second Groiners w/ T-Stab

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 Front Squats  6-6-6-6-6
  • BB Front Lunges 6-6-6-6-6

This is a 20 second work with a 15 second recovery 4 rounds no rest

  • DB Single Arm Snatch (switch@rounds)
  • Battling Ropes
  • Chin-ups
  • Judo Push-ups

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HOLIDAY 070416

HOLIDAY

 

Monday, 04Jul16

 

From Us to You…. Happy Fourth of July

4th-of-july-fit-1000x550

Run some to Eat some with Someone