LIFT 041217

LIFT

Wednesday, 12Apr17

 

Weekly Warm-up: 30 seconds of…2 rounds

  • Static Deep Squat
  • Skipping
  • PVC Shoulder Passes
  • PVC Lunges Fro/Rear (switch@rounds)
  • Tree Climb (switch@rounds)
  • Groiner w/ T-Stab
  • Pushup to Toe Taps
  • After 2 rounds 3:00 min Jump Rope

3 minute Ab Routine:

10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Routine

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 Squat Cleans 5-5-5-3-3-3…
  • BB Muscle Snatch 5-5-5-3-3-3…

Meta Shred Circuit:

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

  • Burpees
  • DB Snatches
  • Recline Wide O/H Pulls
  • Mtn. Climbers
  • Battle Ropes

LIFT 031317

LIFT

Monday, 13Mar17

 

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 Squats 5-5-5-3-3-3…
  • BB Stationary Lunges 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 Frog Hip Thrusts
  • Crab Toe Taps
  • Sumo DB Deadlifts
  • Squat Thrusts
  • Evil Jumps

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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 120716

LIFT

Wednesday, 07Dec16

 

Warm-up 2 rounds of:

  • Dynamic Squats
  • Dynamic Alt. Lateral Lunge Toe Touch
  • Alternating Anterior Reaches
  • Push-up to Toe Touch
  • Frog Sit-ups
  • Crab Reaches
  • 2 minute Jump Rope

Partner Ab Routine: One holds the plank position while the other finishes his/her reps.
Long Plank/20 V-ups, R Side Plank/ 15 Russian Twist, L Side Plank/ 15 Rev Crunch: repeat for 5 minutes

Partner Workout:

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 RDL’s 5-5-5-3-3-3…

*Increase your weight every 3 sets

Circuit:

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

  • KB Racked Lateral Lunge (switch@rounds)
  • Sit-outs
  • Split Jumps
  • Air Dyne Sprints

LIFT 092916

LIFT

Thursday, 29Sept16

 

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 Bent Over Rows  5-5-5-5-5-5…..
  • BB Hip Thrusts  5-5-5-5-5-5…..

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

  • DB Snatch
  • Dbl KB Cleans
  • Reclines
  • Sled Flyes

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LIFT 092816

LIFT

Wednesday, 28Sept16

 

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  5-5-5-5-5-5…..
  • BB Back Squats  5-5-5-5-5-5…..

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

  • DB Racked Rear Lunges
  • DB Box Step-ups
  • KB Lateral Cleans (from floor)
  • Push Press Sleds

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LIFT 083116

LIFT

Wednesday, 31Aug16

 

Warm-ups / 3 rounds

  • Run 100 m
  • 30 sec Air Squats
  • Run 100 m
  • 30 sec Lunges
  • Run 100 m
  • Lizard Stretch
  • Run 100 m
  • Lat Stretch on Rig (15 sec switch)

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 5-5-5-5-5-5…..
  • BB Back Squats 5-5-5-5-5-5…..

 

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

  • Air-Dyne Sprints
  • DB Seated See Saw Press
  • KB Hold to Figure 8
  • Dynamax Overhead Wall Tosses

LIFT 080116

LIFT

Monday, 01Aug16

 

Warm-up – Instructors 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

  • BB Cleans  6-6-6-5-5
  • BB Zercher Rear Lunges 6-6-6-5-5 (hold BB@elbow crease)

**** If needed bring something to cushion crease of elbows from barbell

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

  • Judo Push-ups
  • DB Upright Rows
  • KB Windmills
  • Air-Dyne Sprints

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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 033016

LIFT

Wednesday, 30Mar16

 

Med Ball Warm-up

30 seconds at each movement for 2 rounds:

  • MB Dynamic Squat & Push
  • MB Jumping Jacks
  • MB Alternating Lateral Lunge w/ OH press
  • MB Hands on Ball or Med Ball Hand to Hand Pass
  • MB Ab Hand to Hand Roll-out/in (modified on knees)
  • MB Mtn. Climbers
  • MB Single Leg Hip Thrust (r)
  • MB Single Leg Hip Thrust (l)
  • MB Crab Reaches (r)
  • MB Crab Reaches (l)

IGOUGO Ladder

You will need a pair of kettlebells you can dead clean. This will go on for 25 minutes.

  • 3 cleans + 1 press + 1 Front squat
  • UGO
  • 4 cleans + 1 press + 1 Front squat     > Partner performs DB Curls
  • UGO
  • 5 cleans + 1 press + 1 Front squat

Then repeat the process with strict presses, using the same KB you can strictly press:

  • 1 clean + 3 presses + 1 Front squat
  • UGO
  • 1 clean + 4 presses + 1 Front squat   > Partner performs MB Lateral Lunges w Overhead Press
  • UGO
  • 1 clean + 5 presses + 1 Front squat

And finally with squats:

  • 1 clean + 1 press + 3 Front squats
  • UGO
  • 1 clean + 1 press + 4 Front squats    > Partner performs Dynamic Squats
  • UGO
  • 1 clean + 1 press + 5 Front squats

Rest = 1 minute / watch the clock / Repeat for the time allotted.

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