LIFT 031717

LIFT

Friday, 17Mar17

Weekly Warm-up: 30 seconds of…

  • Dynamic Squats
  • High Knee Skips
  • Butt Kickers
  • Alt. Lateral Lunge Jumps
  • Frankenstein High Kicks w/Double Arm Reach
  • Groiners to T-Stab
  • Hollow Rock
  • 1:30 Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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  Hang Cleans 5-5-5-3-3-3…
  • BB Deadlifts 5-5-5-3-3-3…

Meta Shred Circuit: Tabata Time

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • DB Snatches (switch@rounds)
  • Sit-outs
  • KB Cleans
  • Frog Push-ups
  • Dynamax Rollouts

LIFT 022717

LIFT

Monday, 27Feb17

 

Warm-up of Med Ball Cycles:

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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. Perform exercises subsequently or 5 minutes of each exercise. Work quickly with your partner from one to the other.

  • BB Deadlifts/Shrugs 5-5-5-3-3-3…
  • BB Stationary Lunges/weighted Frog Hip Lifts 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 15 second work / 15 second rest for 4 rounds: non-stop

  • Single Leg Rear Lunge to High Knee Jumps (switch@rounds)
  • Judo Push-ups
  • Squat thrust
  • DB Snatches (r-from floor)
  • DB Snatches (l-from floor)

LIFT 020217

LIFT

Thursday, 02Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ T-Stab
  • Pigeon Stretch
  • Push-up to Toe Tap
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 Hang Cleans 5-5-5-3-3-3…
  • BB Thrusters 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 4 rounds:

  • KB Cleans (switch@rounds)
  • H2H KB Swings
  • Over the Box Squat Thrusts
  • Air-Dyne Sprints

LIFT 010617

LIFT

Friday, 06Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • Push-up to Toe Tap
  • Groiners w/T Stab
  • Crab Reaches
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 Floor Presses 5-5-5-3-3-3…
  • BB RDL’s 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • Walkout to Push-ups
  • KB Cleans (switch@rounds)
  • Renegade Rows
  • Air-Dyne Sprints

LIFT 010417

LIFT

Wednesday, 04Jan17

 

Warm-up 2 rounds of 35 seconds each: or PVC Game

  • PVC Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • Body Circles
  • Leg Raises (switch@rounds)
  • Groiners w/T Stab
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 5-5-5-3-3-3…
  • BB Rear Lunges 5-5-5-3-3-3…

Meta Shred Circuit: Partner Workout

This is a 30 second work / 10 second rest for 4 rounds

  • Partner Deep Squat Jumps (holding opposite hands for support jump together)
  • Right/Left Hand Slap Push-ups (push-up to opposite hand slap, both sides)
  • Partner Sit-up Hand Slap (both sit-up and slap opposite hands)
  • Partner Burpee High Five (both jump and slap hands 1 partner performs a burpee then switch)

LIFT 010317

LIFT

Tuesday, 03Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • Air Squats
  • Forward/Rear Lunges (switch@rounds)
  • Arm Circles
  • Jumping Jacks
  • Push-up to Toe Tap
  • Groiners w/T Stab
  • Crab Reaches
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 Power Cleans 5-5-5-3-3-3…
  • Pull-ups to Fatigue…

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 4 rounds

  • DB/BB Hang Squat Cleans
  • KB Swings
  • Sit-outs
  • KB Figure 8 to Hold

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LIFT 010217

LIFT

Monday, 02Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • PVC Air Squats
  • PVC Overhead Squats
  • PVC Shoulder Passes
  • PVC Snatch Balance
  • Push-up to Toe Tap
  • Groiners w/T Stab
  • Crab Reaches
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 5-5-5-3-3-3…
  • BB Bent Over Rows 5-5-5-3-3-3…

Meta Shred Circuit: 

This is a 25 second work / 10 second rest for 4 rounds

  • Mtn Climbers
  • KB Lateral Lunge to Clean (switch@rounds)
  • Push-ups
  • KB Suitcase Jumping Dead-lifts

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LIFT 122216

LIFT

Thursday, 22Dec16

 

Warm-up 2 rounds of:

  • PVC Overhead Squats
  • Butt Kickers
  • Rear Lunge w/Rotation
  • Dynamic Groiners
  • PVC Pass-overs
  • Crab Reaches
  • Hollow Outs
  • 1:30 minute Jump Rope

3 minute Partner Ab Routine: 20 V-ups, 15 Russian Twist, 15 Rev Crunch

Partner Workout:

20 minute limit / 10 minutes each movement

Encourage & assist 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 Shoulder Press 5-5-5-3-3-3…
  • BB Close Grip Press 5-5-5-3-3-3…

*Increase your weight every 3 sets

Circuit:

This is a 25 second work / 15 second rest for 4 rounds no rest

  • Air-Dyne Sprints
  • Sit Outs
  • DB Triceps Overhead Extensions
  • Reclines

LIFT 122016

LIFT

Tuesday, 20Dec16

 

Warm-up 2 rounds of:

  • Deep Squats with Adductor Stretch
  • Rear Lunges
  • Dynamic Groiners
  • Down/Upward Dog
  • Crab Reaches
  • Hollow Outs
  • 1:30 minute Jump Rope

3 minute Partner Ab Routine: 20 V-ups, 15 Russian Twist, 15 Rev Crunch

Partner Workout:

20 minute limit / 10 minutes each movement

Encourage & assist 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 5-5-5-3-3-3…
  • BB Muscle Snatch 5-5-5-3-3-3…

*Increase your weight every 3 sets

Circuit:

This is a 25 second work / 15 second rest for 4 rounds no rest

  • Air-Dyne Sprints
  • DB Hang Snatch
  • Renegade Rows
  • KB Swings

LIFT 121916

LIFT

Monday, 19Dec16

 

Warm-up 2 rounds of:

  • Deep Squats with Adductor Stretch
  • Alternating Lateral Lunges
  • Groiners to T-Stab
  • Push-up to Toe Touch
  • Hip Bridge
  • Superman
  • 1:30 minute Jump Rope

3 minute Partner Ab Routine: 20 V-ups, 15 Russian Twist, 15 Rev Crunch

Partner Workout:

20 minute limit / 10 minutes each movement

Encourage & assist 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 Sumo Dead-lifts 5-5-5-3-3-3…
    feet out wide toes outward with hands grasping shoulder width on bar.
  • BB DB Alternating Floor Press 5-5-5-3-3-3…
    with dumbbells in each hand lower one arm while the other static holds and alternate. L/R = 1rep

*Increase your weight every 3 sets

Circuit:

This is a 25 second work / 15 second rest for 4 rounds no rest

  • Deep DB Box Squats to High Pull
  • Side Plank Push-ups
  • 2 Jack Burpees
  • 1 round Bear Crawls 3-3-3-3 (forward/backward/side to side) 1 round

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