LIFT 042417

Monday, 24Apr17

Warm-up: 2rds (30 sec each)

  • Dynamic Squats
  • Chest Band Pull-parts
  • Overhead Band Pull-parts
  • Shoulder taps
  • Push-up to Toe Tap

1:30 Jump Rope

 

Partner Workout: Move quickly, support and spot each other at all times – NO EXCEPTION

  • Deficit Deadlifts = with a 35 lb plate below the feet  (85% of your max i.e. if you lift 100 lbs then rep with 85 lbs) – 5 sets of 5 reps
  • Weighted Inverted Rows (challenge yourself by placing feet on box ) – 10 reps for 3 sets
  • KB Single leg squats (foot on bench & KB in rack position) make sure you squat parallel – 6 sets – 3reps each side.
  • Bench Press 85% of max 10 reps for 3 sets (use proper form) lower back arched press down on feet and glutes fired up
  • DB Seated Shoulder Press (strict & heavy) – 6 reps for 3 sets

Make sure your resting at least 90 seconds between sets for full recovery using these heavy loads. Remember you should only be able to lift the weight chosen for the desired reps.

 

Finisher: 4rds 20/10 Non-stop (Circuit Style)

  • Evil-jumps
  • Push-ups w/ forward reach
  • Ab Circles
  • Wall Climbs

 

 

LIFT 031517

LIFT              

Wednesday, 15Mar17

 

 

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 Floor Presses 5-5-5-3-3-3…
  • DB Flyes 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 Pullovers
  • Burpees
  • Skaters
  • Mtn. Climbers
  • Push-ups

LIFT 030317

LIFT

Friday, 03Mar17

 

Warm-up of Med Ball Cycles: 20 seconds of…
O/H Chops-Rotations-(r) Chops-(l) Chops 2x’s
Squat & Push-O/H Lunges-Lateral Lunges w/O/H Press-Alt. Leg Lifts-2 min 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.

  • Super Set BB Floor Press/Chest Flyes 5-5-5-3-3-3…
  • Super Set DB Curls/O/H Tricep Extensions 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 Bent Arm Walk
  • Crab Toe Taps
  • Groiners
  • Squat Jump to Split Squats
  • Chin-ups

LIFT 030217

LIFT

Thursday, 02Mar17

 

Warm-up of Med Ball Cycles: 20 seconds of…
O/H Chops-Rotations-(r) Chops-(l) Chops 2x’s
Squat & Push-O/H Lunges-Lateral Lunges w/O/H Press-Alt. Leg Lifts-1 minute Plank

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 Snatch Pulls/TRX Face Pulls 5-5-5-3-3-3…
  • BB Muscle Snatch 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 Swings
  • Dynamic Squats
  • DB Cuban Presses
  • Clapping Push-ups
  • Skaters

LIFT 030117

LIFT

Wednesday, 01Mar17

 

Spring will begin on March 20:
Will you be well on your way to that summer body?

 

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.

  • DB Single Arm Press 5-5-5-3-3-3… (super heavy)
  • BB Bent Over Rows/ Reclines 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

  • Tuck Jumps
  • DB Squat to Clean & Press Jacks
  • Squat Jumps
  • Anterior Reach to DB Lateral Raise
  • Rapid T-Rotations

LIFT 021617

LIFT

Thursday, 16Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Rear/Forward Lunge (switch@rounds)
  • Alt. Lateral Lunge Jumps
  • Seated Hamstring Stretch
  • Groiners w/ Elbow Lift
  • 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 Shoulder Presses 5-5-5-3-3-3…
  • BB High Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 15 second work / 15 second rest for 4 rounds: Non-stop all KB Cleans are Long Cycle moves

  • KB H2H Swings
  • KB Clean (r)
  • KB Clean (l)
  • KB Press (r)
  • KB Press (l)

LIFT 021417

LIFT

Tuesday, 14Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ Elbow Lift
  • Lizard 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 10 second work / 10 second rest for 6 rounds: 1 minute rest after 2 rounds

  • KB Swings
  • Lunge Jumps
  • Push Through Push-ups
  • Plank Climbers
  • Heisman Step (3 r/l)

LIFT 021317

LIFT

Monday, 13Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Alt. Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ Elbow Reach
  • Pigeon Stretch
  • Downward Dog Push-ups
  • 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…
  • KB Farmers Walk…. walk the length of the gym & back 2 x’s. Do not put the KB’s down during walk.

Meta Shred Circuit:

This is a 10 second work / 10 second rest for 6 rounds with a 1 min rest after 2 rounds:

  • High Knee Runner
  • Mtn Climber Sprints
  • Skater Hops
  • Plyo Push-ups
  • Sit-outs

__________________________________

 

LIFT 013017

LIFT

Monday, 30Jan17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Alt. Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ T-Stab
  • Pigeon Stretch
  • Down/Upward Dog
  • 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:

This is a 30 second work / 10 second rest for 4 rounds: Use heavier than normal DB’s

  • DB Crossover Lunges
  • Sit-outs
  • DB RDL’s
  • DB Step Up’s

_________________________________________

LIFT 011917

Thursday, 19Jan17
Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Junping Jacks
  • Skips
  • Lateral Lunges
  • Arm Circles
  • Up/Down Dog
  • Push-up to Toe Tap

1:30 minute Jump Rope

 

3 minute Ab Routine:

  • 10 Sit-up Wallslams,
  • 20 Russian Twist
  • 10 T- 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

  • Back Squats 5-5-5-3-3-3
  • Raised Hip Extensions  5r/5l plus 10 Box Jumps 5-5-5-3-3-3..

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 16 cycles NON-STOP

  • Plate Front Raise
  • Thrusters
  • Deadlifts
  • Air-dyne Sprint