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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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 061816

Saturday, 18June16

Warm-up: 3rds

  • 1oom Jog
  • 1min H2H Swing
  • Med-ball Alt V-ups
  • Dyna-max Push Press

Pre-game – 8 minute EMOM

  • 25 Double-Unders + 3 Ground to Overhead
  • 1 minute Jump Rope + 5 Ground to Overhead + 3 Burpee every time you break

Workout – 20-2

  • Deadlifts
  • DB Snatches
  • KB Goblet Squats

 

HIIT 061716

Friday, 17June16

Warm-up: 2 rds

  • 1 min Squat w/ alt Rear Lunge
  • 1 min H2H KB Swing (light KB)
  • 1 min Bike
  • 1 min Dynamax Push Press

 

Pre-game 5 Rounds

  • 12 Box Jump Up & Overs
  • 3 Thrusters (at increasing weights)

Use this  as workout Prep

 

Workout: 12-Minute AMRAP

  • 2 Dbl KB Clean then Clean and Press
  • 6 Weighted/Hand Release Push-ups (Strict)
  • 12 Pull-ups

 

HIIT 061516

Wednesday, 15June16

Warm-up:

NLP Med-ball Circuit

4 Rounds

10 Kettlebell Swings

1:00 Jumps Rope

 

Workout:

DBB (guess what this stands for and post on NLPgetfit21)

101 Wallballs 20/16

101 Box Jumps

 

Minute 1: Wallballs

Minute 2: Box Jumps

Minutes 3: 200M Run

Minute 4 : Rest

Continue through the cycle until all reps are completed

If you finish one movement first, you get extra rest

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 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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LIFT 060616

LIFT

Monday, 06Jun16

 

Warm-up 2 rounds 

  • 2 minute Jump Rope
  • Split Leg Jumping Jacks
  • 30 sec Squat to Alt Rear Lunge
  • 30 sec Fast Feet Burpee Combo
  • 30 sec Single Leg Plyo Lunge Jump
  • 30 sec High Knee/ Burpee Combo
  • 30 sec Push Through Push-ups
  • 30 sec Groiners
  • Push-up to Downward Dog 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

  • Floor Presses/ Wide Push-ups 6-6-6-6-6/ 10 reps for 10 minutes
  • Back Squats/ Squat Jumps 6-6-6-6-6/ 20 reps for 10 minutes

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

  • Mtn. Climbers
  • DB Piston Rows
  • SB Rotational Lunge
  • Dynamax Lying Wall Tosses

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