LIFT 091616

LIFT

Friday, 16Sept16

 

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 Hip Thrusts 5-5-5-5-5-5…..
  • BB Sumo Dead-lift High Pulls  5-5-5-5-5-5…..

*** Bring Towels for the Barbell Hip Thrusts

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

  • Atlas Stone Shouldering
  • DB Curls
  • Tricep Overhead Extensions
  • Reverse Overhead Sled Pulls

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LIFT 091516

LIFT

Thursday, 15Sept16

 

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 Muscle Snatch 5-5-5-5-5-5….. (Squatting is optional)

 

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

  • Sprint in Lot
  • DB Push Press
  • Reclines
  • Dynamax Wall Tosses

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LIFT 091216

LIFT

Monday, 12Sept16

 

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 5-5-5-5-5-5…..
  • BB Romanian Dead-lifts 5-5-5-5-5-5…..

 

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

  • Battling Ropes w/ Rear Lunges
  • KB Lateral Lunges (goblet style)
  • DB Step-ups
  • 180* Ball Slams

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LIFT 090116

LIFT

Thursday, 01Sept16

 

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

 

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

  • 2 Jack Burpees
  • SB Rotational Lunges
  • Judo Push-ups
  • Farmers Walk

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LIFT 083016

LIFT

Tuesday, 30Aug16

 

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 5-5-5-5-5-5…..
  • BB Shoulder Press 5-5-5-5-5-5…..

 

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

  • Battling Ropes
  • Push-ups
  • DB Bent Over Raises
  • Wall Ball

LIFT 081616

LIFT

Tuesday, 16Aug16

 

Three Round Warm-up

  • Run 100 m
  • 30 sec Dynamic Squats
  • 30 sec Jacks
  • 30 sec Butt Kickers
  • 30 sec Lateral Lunges
  • 30 sec PVC Shoulder Passes (come in 1 inch after 15 sec)
  • 30 sec PVC Overhead Squats

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 Squat  6-6-6-5-5
  • BB Hang Snatch (squatting is an option)  6-6-6-5-5

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

  • DB Thrusters
  • KB Dead Snatch (switch@rounds)
  • Chin-ups
  • Static Wall Handstands

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LIFT 081516

LIFT

Monday, 15Aug16

 

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 Row  6-6-6-5-5
  • BB Romanian Deadlift  6-6-6-5-5

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

  • DB Hang Snatch (switch@rounds)
  • KB Swings
  • Reclines
  • Ball Slams

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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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LIFT 080316

LIFT

Wednesday, 03Aug16

 

 

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  6-6-6-5-5
  • BB Hang Snatch (with o/h squat if capable) 6-6-6-5-5

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

  • DB Thrusters
  • Figure 8 to a Hold
  • Chin-ups
  • Dynamax Knee Knee Dbl Knee

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