LIFT 062416

LIFT

Friday, 24Jun16

 

Dynamax Warm-up – 100m Sprint (dot=30sec)

  • Overhead Chops
  • Diagonal Chops
  • Tuck Jump Squat and Push
  • Lunge w Overhead Press

100m Sprint

  • Plank Hand Step-ups
  • Rollouts
  • Push-up on Ball w/ Knee Tucks
  • Groiners w/Hands on Ball

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

  • Romanian Deadlift  6-6-6-6-6
  • KB/DB Snatches 6-6-6-6-6

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

  • Battle Rope Burpees Slams
  • Mtn Climbers
  • Figure 8 to Hold
  • Tire Slams

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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 062016

LIFT

Monday, 20June16

 

Parking Lot Mobility Drills

 

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
  • Shoulder Press 6-6-6-6-6

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

  • Ladder Drills
  • Lunge to DB Single Arm Press (switch@rounds)
  • KB Halos
  • Bear Crawls <—–>

LIFT 061016

LIFT

Friday, 10Jun16

 

Warm-up

  • 2 minutes Jump Rope
  • 30 sec Jumping Jacks
  • 30 sec Air Squats
  • 30 sec Forward/ Rear Lunges
  • 30 sec Skaters
  • 30 sec Push Through Push-up to Toe Tap
  • 30 sec Groiners to 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

  • Clean & Press/ Figure 8 to hold 6-6-6-6-6/ 10 reps for 10 minutes
  • Pull-ups / Band Pull Aparts 6-6-6-6-6/ 20 reps for 10 minutes

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

  • Log Jumps
  • DB Bent Over Lateral Raises
  • Box Jumps
  • Dynamax Explosive Overhead Rear Wall Tosses

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LIFT 060716

LIFT

Tuesday, 07Jun16

Warm-up Juan’s 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

  • Bent Over Rows / Ball Slams 6-6-6-6-6/ 10 reps for 10 minutes
  • Bicep Curls / Dbl. KB Cleans 6-6-6-6-6/ 10 reps for 10 minutes

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

  • Sit-outs
  • DB Thrusters
  • KB Swings
  • Hip Thrust to Recline

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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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