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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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 072216

LIFT

Friday, 22Jul16

 

Warm-up = ?

 

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 Muscle Snatches  6-6-6-5-5
  • BB Sumo Deadlifts 6-6-6-5-5

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

  • Plank Climbers
  • DB Upright Rows
  • KB Windmills
  • Lot Sprints

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LIFT 071916

LIFT

Tuesday, 19Jul16

 

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

  • Pull-ups  6-6-6-5-5
  • BB Bent Over Rows 6-6-6-5-5

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

  • Tactical Lunges
  • Judo Push-ups
  • Battle Ropes
  • Rotational Tosses w/ dynamax

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LIFT 071816

LIFT

Monday, 18Jul16

 

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

  • Dead-lifts  6-6-6-6-6
  • BB Rear Lunge 6-6-6-6-6

This is a 20 second work with a 15 second recovery 4 rounds no rest

  • KB Cleans
  • Push Through Push-ups
  • Air Dyne Sprints
  • Knee Knee Dbl Knee

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LIFT 070516

LIFT

Tuesday, 05Jul16

 

Warm-ups 3 rounds

  • 1:30 minute Rope
  • 30 second Alternating Lizard Stretch
  • 30 second Crab Reaches
  • 30 second ABC Kick-outs
  • 30 second Downward/Upward Dog
  • 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

  • BB Front Squats  6-6-6-6-6
  • BB Front Lunges 6-6-6-6-6

This is a 20 second work with a 15 second recovery 4 rounds no rest

  • DB Single Arm Snatch (switch@rounds)
  • Battling Ropes
  • Chin-ups
  • Judo Push-ups

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