LIFT 052616

LIFT

Thursday, 26May16

 

Med Ball Warm-ups

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

  • KB Swings 6-6-6-6-6… reps for 10 minutes
  • KB Clean & Press 6-6-6-6-6… reps for 10 minutes

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

  • Burpees
  • Parking Lot Sprints
  • Ball Slams
  • Rope Climb

____________________________________

 

LIFT 052316

LIFT

Monday, 23May16

Warm-up 2 rounds

  • 2 minute Jump Rope
  • 30 sec. Squat Thrusts
  • 30 sec. Jumping Jacks
  • 30 sec. Push-ups
  • 30 sec. Up/Downward Dog
  • 30 sec. Groiners
  • 30 Sec. Hip Extension March

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 Deadlifts 6-6-6-6-6… reps for 10 minutes
  • DB Arnold Shoulder Presses 6-6-6-6-6… reps for 10 minutes

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • DB Bent Over Raises (Light weight)
  • AirDyne Sprints
  • Push Through Push-ups
  • Wall Ball

Partner Ab Work: The Dynamax Wheel

LIFT 042616

LIFT

Tuesday, 26Apr16

 

Warm-up – 3 rounds of:

  • 1:30 Jump Rope
  • 30 second Flings
  • 30 second Dynamic Squats
  • 30 second Push-up to Alt Toe Taps
  • 30 second Squat Thrusts
  • 30 second Alt Donkey Kicks

Partner -Up / 20 minute limit / 10 minutes on each body part

Make sure as your partner lifts, you rest for at least 30-45 seconds between sets. Move along consistently.
Encourage, push, motivate & spot each other as you workout.

  • Bent Over Rows 6-6-6-6-6 reps
  • Floor Presses 6-6-6-6-6 reps

Remove Bars Quickly…

Now let’s move on to the body weight portion where we earn the burn.

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Burpees
  • Ball Slams
  • Jumping Pull-ups
  • Air Dyne Sprints

________________________________________________

 

LIFT 042516

LIFT

Monday, 25Apr16

 

Med-Ball 10 minute warm up.

What are We Doing… Lift? – HIIT?  Does it Matter.

Just Do It

Partner -Up / 20 minute limit

Make sure as your partner lifts, you rest for at least 30-45 seconds between sets. Move along consistently.
Encourage, push, motivate & spot each other as you workout.

  • Back Squats 6-6-6-6-6 reps
  • Dead-lifts 6-6-6-6-6 reps

Remove Bars Quickly…

Now let’s move on to the body weight portion where we earn the burn.

This is a 20 second work with a 15 second recovery 8 rounds: 1 minute rest after 4 rounds

  • Battle Ropes
  • Push Through Push-ups
  • Mtn. Climbers
  • Jumping Chin-drops (jump up to the bar resist upon descending)

_______________________________________

 

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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LIFT 032916

Tuesday, 29March16

 

Warm-up

Med-ball warm-up

 

Workout

5rds at each Couplet, 1 minute rest then move to the next Couplet.

  • 5- Bench Press 185/95
  • 10 – Close Grip Push-ups
  • 8- BB High Pull 95/65
  • 1 minute speed punches
  • 5- Back Squats 185/110
  • 100m Sprint (back/forth in parking lot)
  • 5 – Weighted Pull-ups (weighted optional)
  • 10- Dynamic Sled Rows
  • 5- Deadlifts (Bodyweightor >)
  • 10- Slam Ball

LIFT 031716

LIFT

Thursday, 17Mar16

1362990946271772793shamrock 2 cut Happy St. Patricks Day 

Instructors Choice Warm-up

Lucky Sevens

Get as many rounds as you can in 22 minutes of:

  • 7 DB Swings
  • 7 KB Suitcase Dead-lifts
  • 7 KB Snatches (7 r/l)
  • 7 KB Renegade Rows (r/l = 1)
  • 7 KB Push Press
  • 7 Sit-outs

 

_________________________________________

 

LIFT 030416

LIFT

Friday, 04Mar16

 

Med Ball Warm-up

Shattered

This a 40 second work / 20 second recovery for 4 rounds of heavy strength work with a 1 minute rest

  • KB Front Squats
  • DB Alternating Rear Lunge to RDL
  • Alternating Landmine Presses
  • DB Bench Press
  • BB Bent Over Rows
  • Dynamax Knee-Knee-Dbl Knee Wall Toss

Again the goal is to get between 5 – 8 reps per exercise with an ideal goal of 6 reps. The tempo should be an explosive lift followed by a slow & controlled descent of weight lifted, i.e., 1 second up – 3 to 4 seconds down

LIFT 022916

LIFT

Monday, 29Feb16

4 rounds of DB 30 sec intervals:

  • Static Squat & Push
  • Iso-Shoulder Run
  • Rear Lunge w Overhead Reach
  • Push-up to Alt Toe Tap
  • Full Plank Jacks
  • Crab Presses

One Sided

All movements are to be performed in single arm for 35 seconds of work/20 seconds recovery for 4 rounds with a 1 minute rest after 2 rounds. Go heavier than normal because of the single arm use. switch sides at rounds.

  • KB Dead Lift
  • DB Racked Squat
  • DB Floor Press
  • DB Hang Squat Clean
  • DB Push Press
  • KB Swing
  • KB Row

________________________________________

LIFT 022816

Sunday, 28Feb16

 

REMINDER….. Go Heavy

5 rds 5 reps of each movement

  • KB Clean & Press (R)
  • KB Clean & Press (L)
  • Pull-ups (strong people weighted)
  • DB Row(R)
  • DB Row (L)
  • Sled Push <—–>

Finisher

  • Sandbag shouldering

10 HEAVY SBS then walk to the other side of gym, 8 SBS walk to other side, then 6, 4, 2.