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

_________________________________________________

 

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

______________________________________

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

__________________________________________

 

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

______________________________

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

________________________________

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

____________________________________________

 

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

_)_______________________________

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

___________________________________________

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

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