LIFT 062416

LIFT

Friday, 24Jun16

 

Dynamax Warm-up – 100m Sprint (dot=30sec)

  • Overhead Chops
  • Diagonal Chops
  • Tuck Jump Squat and Push
  • Lunge w Overhead Press

100m Sprint

  • Plank Hand Step-ups
  • Rollouts
  • Push-up on Ball w/ Knee Tucks
  • Groiners w/Hands on Ball

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

  • Romanian Deadlift  6-6-6-6-6
  • KB/DB Snatches 6-6-6-6-6

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

  • Battle Rope Burpees Slams
  • Mtn Climbers
  • Figure 8 to Hold
  • Tire Slams

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LIFT 062316

LIFT

Thursday, 23Jun16

 

Warm-up – Instructor’s 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

  • Bent Over Rows  6-6-6-6-6
  • Squat Cleans 6-6-6-6-6

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

  • KB Swings
  • Push Through Push-ups
  • Ball Slams
  • Dynamax Knee Knee Dbl Knee

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LIFT 062216

LIFT

Wednesday, 22Jun16

 

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

  • Floor Presses  6-6-6-6-6
  • Forward Lunges 6-6-6-6-6

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

  • Atlas Shoulder Pass
  • DB Lateral Raises
  • TRX Face Pulls
  • Slam Ball Upward Toss

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LIFT 062116

LIFT

Tuesday, 21Jun16

 

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

  • Back Squats  6-6-6-6-6
  • Sumo High Pulls 6-6-6-6-6

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

  • Rotational Sandbag Lunge
  • Mtn Climber Dynamax Knee Kicks
  • KB Clean & Press
  • Dynamax Wall Crunch Toss

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Special 061916

Special 

Sunday, 19Jun16

 

Fathers Day Meta-Blast – Do not park in lot

Warm up

Mobility Drills in Lot

Outdoor AMRAP for 10 minutes

  • 25 yards of DB Walking Lunges to 10 DB Push-ups
  • 25 yards of Reverse DB Walking Lunges to Renegade Rows

Outdoor AMRAP for 10 minutes on Loop Road

  • Sprint 50 meters to 10 DB Thrusters
  • Reverse Skipping to 20 Dynamax Ball Knee Striking Mtn Climbers

Finisher – Run the Loop

 

HIIT 061616

HIIT

Thursday, 16Jun16

 

3 rounds of:

  • 1 minute Weighted Jog around Gym
  • 1 minute Air Squats
  • 1 minute Downward/Upward Dog
  • 1 minute Alternating Forward/Rear Lunges

EMOM = 22 minutes

Odd Minute

  • 10 KB Front Squats
  • 15 Mountain Climbers

Even Minute

  •   8 Push Through Push-ups
  • 10 Reclines

Ab Work – Instructors choice

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HIIT 061416

HIIT

Tuesday, 14Jun16

 

Warm-ups 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

Kick It

15/15 seconds for 20 minutes ~ No rest

  • DB Hang Squat Clean Thruster
  • DB/KB Renegade Rows (advanced members should use KB)
  • Mtn. Climbers
  • Push Through Push-ups

Ab Work – 2 rounds – Dynamax… 30 / 10

  • Sit-up w/ Overhead Toss
  • Reverse Crunch w/ Kip
  • Alternating V-ups
  • Russian Twists
  • Decline Plank on Dynamax (feet on ball)

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LIFT 061016

LIFT

Friday, 10Jun16

 

Warm-up

  • 2 minutes Jump Rope
  • 30 sec Jumping Jacks
  • 30 sec Air Squats
  • 30 sec Forward/ Rear Lunges
  • 30 sec Skaters
  • 30 sec Push Through Push-up to Toe Tap
  • 30 sec Groiners to 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

  • Clean & Press/ Figure 8 to hold 6-6-6-6-6/ 10 reps for 10 minutes
  • Pull-ups / Band Pull Aparts 6-6-6-6-6/ 20 reps for 10 minutes

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

  • Log Jumps
  • DB Bent Over Lateral Raises
  • Box Jumps
  • Dynamax Explosive Overhead Rear Wall Tosses

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LIFT 060916

LIFT

Thursday, 09Jun16

 

Warm-up 

Parking Lot Mobility Drills

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

  • Ground to Overhead / Tire Slams 6-6-6-6-6/ 10 reps for 10 minutes
  • Banded Tricep Push-down / Atlas Stone Shoulder Pass 6-6-6-6-6/ 10 reps for 10 minutes

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

  • Heisman Shuttle
  • DB Get-up/Sit-up
  • KB Tactical Lunges
  • Bear Crawls <—–>

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LIFT 060816

LIFT

Wednesday, 08Jun16

 

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

  • Deadlifts / Slam Ball O/H Low Toss 6-6-6-6-6/ 10 reps for 10 minutes
  • Shoulder Press / KB High Pulls 6-6-6-6-6/ 10 reps for 10 minutes

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

  • Umpas
  • DB Hang Cleans
  • KB Windmill (switch@rounds)
  • Dynamax Lateral Wall Toss (switch@rounds)

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