LIFT 011817

LIFT

Wednesday, 18Jan17

 

Warm-up 2 rounds of 30 seconds each:

  • PVC Air Squats
  • PVC Overhead Squats (pause at bottom)
  • PVC Shoulder Pass
  • PVC Snatch Pulls
  • PVC Overhead Rear Lunges
  • Push-up to Toe Tap
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 Snatch Pulls 5-5-5-3-3-3… (this concentrates on all 3 pulls of the snatch)
  • BB Hip Thrusts 5-5-5-3-3-3…  (use aerobic step with 2 risers, bring towel for hip protection)

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • DB Overhead Tri Extension
  • Sit-outs
  • DB Close Grip Chest Press
  • Squat Thrusts

LIFT 011717

LIFT

Tuesday, 17Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • Air Squats
  • High Knees
  • Rear Lunges
  • Squat Jumps
  • Push-up to Toe Tap
  • Frog Sit-ups
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 5-5-5-3-3-3…
  • DB Lateral Flyes 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • DB Thrusters
  • Mtn. Climbers
  • DB Hang Snatches
  • Air-Dyne Bike Sprints

LIFT 011617

LIFT

Monday, 16Jan17

 

Partner Warm-up 2 rounds of 35 seconds each:

  • Air Squats / High Knees (switch@rounds)
  • Partner Split Jumps
  • Dynamax Plank Ball Passes
  • Partner Squat Jumps
  • Partner Push-up DBL Hand Slaps
  • Partner Sit-up Opposite Hand Slaps
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 5-5-5-3-3-3…
  • DB Chest Flyes 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • KB Swing to Walkout to Push-up
  • KB Cleans (switch@rounds)
  • DB Renegade Rows
  • Battle Ropes

LIFT 010617

LIFT

Friday, 06Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • Push-up to Toe Tap
  • Groiners w/T Stab
  • Crab Reaches
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 5-5-5-3-3-3…
  • BB RDL’s 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • Walkout to Push-ups
  • KB Cleans (switch@rounds)
  • Renegade Rows
  • Air-Dyne Sprints

LIFT 010517

LIFT

Thursday, 05Jan17

 

Warm-up 2 rounds of 35 seconds each: or PVC Game

  • Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • Push-up to Toe Tap
  • Groiners w/T Stab
  • Crab Reaches
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 5-5-5-3-3-3…
  • BB Shoulder Presses 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • DB Thrusters
  • Mtn Climbers
  • DB Alt Snatches
  • Battle Rope

LIFT 010417

LIFT

Wednesday, 04Jan17

 

Warm-up 2 rounds of 35 seconds each: or PVC Game

  • PVC Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • Body Circles
  • Leg Raises (switch@rounds)
  • Groiners w/T Stab
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 5-5-5-3-3-3…
  • BB Rear Lunges 5-5-5-3-3-3…

Meta Shred Circuit: Partner Workout

This is a 30 second work / 10 second rest for 4 rounds

  • Partner Deep Squat Jumps (holding opposite hands for support jump together)
  • Right/Left Hand Slap Push-ups (push-up to opposite hand slap, both sides)
  • Partner Sit-up Hand Slap (both sit-up and slap opposite hands)
  • Partner Burpee High Five (both jump and slap hands 1 partner performs a burpee then switch)

LIFT 010317

LIFT

Tuesday, 03Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • Air Squats
  • Forward/Rear Lunges (switch@rounds)
  • Arm Circles
  • Jumping Jacks
  • Push-up to Toe Tap
  • Groiners w/T Stab
  • Crab Reaches
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 Power Cleans 5-5-5-3-3-3…
  • Pull-ups to Fatigue…

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 4 rounds

  • DB/BB Hang Squat Cleans
  • KB Swings
  • Sit-outs
  • KB Figure 8 to Hold

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LIFT 010217

LIFT

Monday, 02Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • PVC Air Squats
  • PVC Overhead Squats
  • PVC Shoulder Passes
  • PVC Snatch Balance
  • Push-up to Toe Tap
  • Groiners w/T Stab
  • Crab Reaches
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 Dead-lifts 5-5-5-3-3-3…
  • BB Bent Over Rows 5-5-5-3-3-3…

Meta Shred Circuit: 

This is a 25 second work / 10 second rest for 4 rounds

  • Mtn Climbers
  • KB Lateral Lunge to Clean (switch@rounds)
  • Push-ups
  • KB Suitcase Jumping Dead-lifts

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HIIT 122816

HIIT

Wednesday, 28Dec16

 

Warm-ups 3 rounds

  • 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
  • 1:30 minute Rope

Ab Work: 4 minutes of

10 reps:  Alternating V-ups – Russian Twist – Rev Crunch w/ Kip

EMOM = 6 minutes

  • 8 Push Through Push-ups
  • 15 Mountain Climbers

Kick It

15/15 seconds for 20 minutes ~ No rest

  • DB Hang Squat Clean Thruster
  • DB/KB Renegade Rows (advanced members should use KB)
  • Burpees
  • Judo Push-ups

 

HIIT 122716

HIIT

Tuesday, 27Dec16

 

Warm-up 2 rounds of 30 seconds….

  • Air Squat to Alt Rear Lunge
  • Dynamic Lateral Lunges
  • Squat Thrusts
  • Up/Downward Dog
  • Shoulder Taps
  • Plank Climbers
  • Alt. Bird Dog
  • 1:30 Jump Rope

10 minute of AMRAP

Couplet – 

  • 10 KB Cleans (2 KB’s)
  • 10 KB Press (2 KB’s)

Workout

35 seconds work / 20 second rest for 4 rounds with 1 minute rest between

  • H2H Swings
  • Goblet Squats
  • Mtn. Climbers
  • Push-ups w/ Shoulder Tap
  • Single Arm Rows (switch@rounds)
  • Side Plank (switch@rounds)

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