LIFT 021317

LIFT

Monday, 13Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Alt. Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ Elbow Reach
  • Pigeon Stretch
  • Downward Dog Push-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 Dead-Lifts 5-5-5-3-3-3…
  • KB Farmers Walk…. walk the length of the gym & back 2 x’s. Do not put the KB’s down during walk.

Meta Shred Circuit:

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

  • High Knee Runner
  • Mtn Climber Sprints
  • Skater Hops
  • Plyo Push-ups
  • Sit-outs

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SunFunday 012917

Sinday, 29Jan16

Warm-up:

10 moniutes of mobilization

 

Pre-game: 8-Minute AMRAP

  • 5 Burpees
  • 30 Second Plank
  • 10 Dbl Kettlebell Deadlifts
  • 30 Second Plank
  • 20 Air Squats
  • 30 Second Plank

 

Workout:

5 rounds total of 30 sec work/15 sec rest with 1 minute rest between rds

  • Kettlebell Swings
  • Battle Ropes
  • Box Jumps
  • Renegade Row w/ 2 Frog Jumps
  • Mtn Climbers

LIFT 101416

LIFT

Friday, 14Oct16

 

Warm-up – 2 rounds of

40 seconds each of… 2 minute Jump Rope

  • Air Squats
  • Lateral Lunges
  • PVC Shoulder Passes
  • Lizard Stretch
  • Groiners to T-Stab

3 minute Ab Routine –

90 reps total of 10 reps of: Dynamax  Sit-up and Wall Toss, Half Kneeling Rotational Toss R/L

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 Press 5-5-5-5-5…..
  • BB Bent Over Rows 5-5-5-5-5…

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

  • KB Front Squats
  • KB Swings
  • Jumping Pull-ups
  • Sled Overhead Pulls

HIIT 100316

HIIT

Monday, 03Oct16

 

Warm-up 3 rounds

1 minute Jump Rope

  • 30 sec Hands in Prayer Overhead Air Squats
  • 30 sec PVC Shoulder Passovers
  • 30 sec Alt Lunge with Contralateral Overhead Reaches
  • 30 sec Walk-outs to Pushups
  • 30 sec Groiner w/T-Stab
  • 30 sec Sit-outs

Tabata

Perform for 8 cycles at 20 seconds of work / 10 seconds of recovery with a 1 minute rest in between.

Reclines

1 minute rest

KB Dead-lifts

1 minute rest

2 Jack Burpees

1 minute rest

DB Thrusters

1 minute rest

Judo Push-ups

 

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HIIT 090616

HIIT

Wednesday, 06Sept16

 

Warm-up: 2 rounds

  • 1 minute Jump Rope
  • 30 sec Scap Push-ups
  • 30 sec Push-up to Toe taps
  • 30 sec Groiners to Reach
  • 30 sec Crab Reaches
  • 30 sec Alt. Hip Bridges
  • 30 sec Skips
  • 30 sec Dynamic Squats

10 minute AMRAP:

  • 10 double KB clean and press, or 10/10 single KB clean and press/100 revs of jump rope.
  •   8 KB clean and press / 80 Jump rope revs
  •   6 KB clean and press / 60 Jump rope revs
  •   4 KB clean and press / 40 Jump rope revs

Then rest… 2 minutes

15 seconds work / 15 seconds rest for 5 rounds at each / rest 1 minute between couplets

Body weight couplets:

  • Air Squats / Lateral Lunges
  • Push-ups / Reclines
  • Squat Thrusts / Mtn. Climbers
  • KB swings / Sit-outs

 

LIFT 080516

LIFT

Friday, 05Aug16

 

Warm Up

  • 100m Run
  • Lot Skipping <–forward-reverse–>
  • 100m run
  • Walking Lunges <–forward-reverse–>
  • 100m run
  • Carioca <—->
  • 100m run
  • Butt Kickers <–forward-reverse–>
  • Med Ball Chopping Medley (1 cycle inside)

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 Dead-lifts  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

  • Dbl KB Push Press
  • KB Swings
  • Air Dyne Sprints
  • DB Farmers Walk

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LIFT 080416

LIFT

Thursday, 04Aug16

 

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 Hip Thrusts (Bring a towel to wrap bar) 6-6-6-5-5

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

  • DB Snatch
  • Dbl KB Cleans
  • Reclines
  • Tire Slams

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HIIT 070116

HIIT

Friday, 01Jul16

 

Warm-up 3 rounds

  • Jump Rope 2 minutes
  • 30 sec of Dynamic Squats
  • 30 sec of Rear Lunge with Alt. Knee Jump
  • 30 sec of Inch Worm Jumps Forward/Rear
  • 30 sec of Plank Climbers

Workout

Men will Perform 10 minutes of Dbl Kettlebells

  • Long Cycle Clean & Jerks

Women will Perform 10 minutes of Single Kettlebell (switching hands at 5 minutes)

  • Long Cycle Clean & Jerks

Rest 2 minutes… Then

10 Minute EMOM of:

  1. 8 Squat Thrusts
  2. 8 Burpees
  3. 8 Burpees into sit-outs
  4. 8 Burpees single leg (4 r/l)
  5. 8 Burpees side to side with runner
  6. 8 Burpees mule kick
  7. 8 Burpees mtn. climber
  8. 8 Burpees 2 jack
  9. 8 Burpees tuck jump
  10. 8 Burpees 2 plank jacks

Then Run Loop…

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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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LIFT 060716

LIFT

Tuesday, 07Jun16

Warm-up Juan’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 / Ball Slams 6-6-6-6-6/ 10 reps for 10 minutes
  • Bicep Curls / Dbl. KB Cleans 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

  • Sit-outs
  • DB Thrusters
  • KB Swings
  • Hip Thrust to Recline

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