LIFT 012516

HIIT

Monday, 25Jan16

 

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

 

Blizzard Blitz

15/15 seconds for 24 minutes ~ 1 minute rest after 12 minutes

  • DB Hang Squat Clean Thruster
  • DB Rows (switch@rounds)
  • DB Floor Presses
  • Mountain Climbers
  • Plank Climbers
  • DB Alt. Snatch

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LIFT 012216

LIFT

Friday, 22Jan16

 

3 rounds of:

  • 1:30 Jump Rope
  • 30 second Seal Jumps
  • 30 seconds Forward Arm Circles (thumbs down)
  • 30 seconds Back Arm Circles (thumbs up)
  • 30 second Banded Front Squats
  • 30 second Groiner / T-Stab

Heavy Duty

AMRAP for 20 minutes

  • 10 Wall Ball (14 lbs >)
  • 10 Sandbag Clean
  • 10 Reclines
  • 10 KB Swings
  • 10 DB Lateral Raises
  • 10 Push-ups

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LIFT 010716

LIFT

Thursday, 07Jan16

 

3 rounds of:

  • Jump Rope 1 minute
  • 10 Push-up to Toe Taps
  • 10 Hip Bridge to High Knee
  • 10 Groiners to T-Stab

AMRAP for 22 minutes

  • 4 Barbell Clean & Press
  • 6 Weighted Chin-ups
  • 8 Banded Push-ups
  • 10 Alternating KB Cleans (5 r/l)

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LIFT 122315

LIFT

Wednesday, 23Dec15

 

Strength Camp

This is a 30 second work / 15 second recovery for 6 rounds w/ 1 minute rest every 2 rounds.

  • Dbl KB Clean – Squat – Press
  • DB Push-up to T-Stab
  • Hanging Knees to Chest (on rig)
  • Horizontal Reclines
  • Rope Sit-ups-Chest to Overhead

Everyone present will grab part of a rope set up the length of the gym on grass and together, once the bell rings, will perform chest to overhead sit-ups.

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LIFT 122115

LIFT

Monday, 21Dec15

 

Warm-up 2 rounds of:

  • Med Ball Chops (4 moves)
  • Jump Rope 2 mins
  • 10 Groiners to T Stab (5×5)
  • 10 Push-ups to Downward Dog to Toe-tap

5 reps X 4 sets Partner Lifts

Work with a partner on these lifts. Make sure that you work while the other recovers. Recovery reps should performed immediately after the lifts and no longer than 90 seconds between recovery reps and rest for each. This is a strength based workout, so make sure that the weight you select reflects the repetitions required. No low balling on this one. Make sure to spot your partner safely.

  • BB Dead-lifts / 10 reps of Plank (full) to Pike
  • BB Squats / 10 Squat Jumps
  • BB Bench Press / 10 Push-ups
  • BB Military Press / 10 Pike Presses
  • BB Bent Over Rows / 10 Scap Pulls

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LIFT 121115

LIFT

Friday, 11Dec15

 

4 rounds

1 Minute Jump Rope
5 Judo push-ups
10 Air Squats
15 Sit-ups

 

LIFT’s for 24 minutes (6 minutes at each exercise for max sets)

  • 6-8 reps KB Front Squats
  • 6-8 reps KB Floor Press w/ Hip Extension
  • 6-8 reps KB Strict Press
  • 6-8 reps KB Rows (dbl)

Perform the reps for each set and rest approximately 30-40 seconds in between sets. Make sure of weight selection. It’s whatever you can do for 6-8 reps no more no less.

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LIFT 112415

Tuesday, 24Nov15

 

Warm-Up – 2rounds

  • 25 sec Airdyne Sprints
  • 12 Chest Band Pull-aparts
  • 12 Band Shoulder Pull-aparts
  • 12 Band Face Pulls
  • 12 Band Thrusters

 

Upper Body Strength

  • Double KB Clean & Press x 10, 8, 6, 4, 2 reps
  • Rope Climbs 5 x 2
  • a) DB Floor Press 5×4 reps
  • b) Incline Push Ups 5×4 reps (feet on bench)
  • Single Arm DB Row Right Side 5×4 reps
  • Single Arm DB Row Left Side 5×4 reps
  • Battling Rope Hip Toss 5x 20 sec

 

Grip Work

Bumper Plate Pinch 45/35/25 lbs ONLY

Walk around the gym three times rest as needed.

 

LIFT 112215

Sunday, 21Nov15

 

Strength Body-weight AFAP

  • 20 Pull-ups
  • 30 Hanging Knee Raises
  • 75 Push-ups
  • 125 Air Squats (use Dyna-max Ball)
  • Run the Loop

 

Strength

Bench Press – 8 Rds of 2 Reps – Ascending weight

TWO 111215

ROD

Thursday, 12Nov15

 

Get a Grip

This is a 30 second work / 30 second recovery for 5 rounds non-stop.

  • Landmine Front Squats
  • DB Alternating Hang Snatches
  • DB Close Grip Chest Press
  • Chin-ups (weighted for men)
  • DB RDL’s

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TWO 111015

TWO

Tuesday, 10Nov15 (LIFT week)

Warm-up 2rds

  • 1 min Jump rope
  • 12 Slow Back squats from rig (light)
  • 12 Walking lunges
  • 12 Back rolls on the turf

 

Chamber

10 rounds for time of:

  •   8 Dead-lifts – Men 185 > / Women 135 > (recommended)
  • 10 Banded Hand Release Push-ups – Men 1 1/2″ / Women 1/2″
  • 12 Dynamax Reverse crunch with Kip – Men 16lbs / Women 12lbs

*Use the recommended weight or heavier, take your time and rest when needed. Use chalk to track your completed rounds.