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LIFT ( Burpee Day 23)

Thursday, 13Apr17

Warmup – 2 rounds of

30 seconds each of…

  • Drop Squats
  • Alternating Forward Lunges
  • Push-up to Toe Tap
  • Cosack Stretch
  • Bear Crawls

1:30 minute Jump Rope

3 minute Static Ab Routine – 30 sec each (9 cycles)

  • Plank,
  • Hollow Out
  • Superman

Partner Up / IGOUGO for 12  minutes

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…Challenge yourself !!!!

  • 1 Clean, 1 Front Squat, 1 Press
  • 2 Clean, 2 Front Squat, 2 Press …

Continue until both partners perform 5 of each  movement then drop reps back to 1 and climb up the ladder until 12 minutes expire
Meta-Shred Circuit:

This is a 25 second work with a 10 second recovery 4 rounds (20 cycles) no rest between rds

  • High Knees
  • Sumo Burpees
  • Knee-Knee-Stand w single Racked KB (KB on right side lead with righ knee)
  • Figure 8 to Hold
  • KB Swings

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LIFT

Friday, 17Mar17

Weekly Warm-up: 30 seconds of…

  • Dynamic Squats
  • High Knee Skips
  • Butt Kickers
  • Alt. Lateral Lunge Jumps
  • Frankenstein High Kicks w/Double Arm Reach
  • Groiners to T-Stab
  • Hollow Rock
  • 1:30 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  Hang Cleans 5-5-5-3-3-3…
  • BB Deadlifts 5-5-5-3-3-3…

Meta Shred Circuit: Tabata Time

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • DB Snatches (switch@rounds)
  • Sit-outs
  • KB Cleans
  • Frog Push-ups
  • Dynamax Rollouts

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LIFT

Tuesday, 28Feb17

 

Warm-up of Med Ball Cycles:

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. Perform exercises subsequently or 5 minutes of each exercise. Work quickly with your partner from one to the other.

  • BB Squats 5-5-5-3-3-3…
  • BB RDL’s 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 15 second work / 15 second rest for 4 rounds: non-stop

  • In and Outs
  • Bear Crawls (3 forward/back)
  • Sit-outs
  • Burpees
  • Shoulder Taps

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HIIT

Tuesday, 21Feb17

 

Warm-up 

  • Med Ball Cycle
  • 2:00 min Jump Rope

Partner 4 Minute Ab Challenge: 30 sec Wall Walk Climbs while partner holds Long Plank, switch

AMRAP = 10 minutes of

  • 50 Alt. High Knee Jump Rope Rotations
  • 40 Anterior DB Reaches (r+l=2)
  • 30 Band Punches (men 1″ / ladies 1/2″ bands – R+L= 1)
  • 20 Squat Thrusts
  • 10 Push-up/Plank Climbers Combo
  •   5 Burpee Knee Tucks

Workout

Dead-lift / Push-up / Air Squat Challenge for Time:

  • 15 BB Dead-lifts (men 135# / women 95#)
  • 15 Hand Release Push-ups
  • 15 Air Squats

___________________________________________

 

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LIFT

Thursday, 16Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Rear/Forward Lunge (switch@rounds)
  • Alt. Lateral Lunge Jumps
  • Seated Hamstring Stretch
  • Groiners w/ Elbow Lift
  • 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 Shoulder Presses 5-5-5-3-3-3…
  • BB High Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 15 second work / 15 second rest for 4 rounds: Non-stop all KB Cleans are Long Cycle moves

  • KB H2H Swings
  • KB Clean (r)
  • KB Clean (l)
  • KB Press (r)
  • KB Press (l)

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LIFT

Tuesday, 14Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ Elbow Lift
  • Lizard Stretch
  • 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 Hang Cleans 5-5-5-3-3-3…
  • BB Thrusters 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 10 second work / 10 second rest for 6 rounds: 1 minute rest after 2 rounds

  • KB Swings
  • Lunge Jumps
  • Push Through Push-ups
  • Plank Climbers
  • Heisman Step (3 r/l)

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HIIT

Monday, 06Feb17

 

Warm-up 2 rounds 30 sec each

  • KB Halo
  • KB Goblet Squat
  • KB Cossack Stretch
  • KB Lateral Reaching Lunge to Clean (r)
  • KB Lateral Reaching Lunge to Clean (l)
  • KB 2 Hand Overhead Press
  • 1:30 Rope

8 minute Dynamax Ab Wheel:
Overhead Toss, Leaning Chest Pass, Leaning Alternating Push Toss and Rotations

KB Workout: 40 seconds work and 20 seconds rest for 4 rounds w/ 2 minute rest after 2 rounds

  • Alternating Single Arm Squat to High-pull to Clean & Press
  • KB Swings to Forward and Rear Jumps
  • KB Dbl Handed Thrusters
  • KB H2H Swings
  • KB Swing to Catch
  • KB H2H Rows
  • 2 Jack Burpees

 

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LIFT

Friday, 03Feb17

 

Warm-up:

  • Med Ball Medley

7 minute Partner Ab Routine: Dynamax Wheel

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 Hip Thrusts 5-5-5-3-3-3…

Meta Shred Circuit:

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

  • Bulgarian Split Squats w/ Pulse (switch@rounds)
  • Ball Slams
  • Half Kneeling Clean & Press (switch@rounds)
  • Battle Ropes

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LIFT

Thursday, 02Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ T-Stab
  • Pigeon Stretch
  • 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 Hang Cleans 5-5-5-3-3-3…
  • BB Thrusters 5-5-5-3-3-3…

Meta Shred Circuit:

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

  • KB Cleans (switch@rounds)
  • H2H KB Swings
  • Over the Box Squat Thrusts
  • Air-Dyne Sprints

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Saturday, 07Jan17

Warm-up:  I couldn’t decide….still thinking

 

Pre-game: 6 minutes AMRAP

  • 5 Bumper Plate Burpee Jumps
  • 5 Bumper Plate Snatches
  • 20 sec Wall Sit

 

Workout:

Partner Workout – 12 Rounds Total (6 Each)

  • 12 Burpee Box Jumps
  • <—> Overhead Walking Lunge
  • 6 Back Squats (Bodyweight)
  • <—-> Overhead Walking Lunge

Workout ends with

20 Synchronized Air Squats (Makes it a Fun Ending)

Only 1 Set of Equipment per team; Partner 2 may start the Burpee Box Jumps immediately after Partner 1 finishes. But she/he must weight for the plate to be returned before beginning the lunges

Individual Option: 6 Rounds…duh