LIFT 011617

LIFT

Monday, 16Jan17

 

Partner Warm-up 2 rounds of 35 seconds each:

  • Air Squats / High Knees (switch@rounds)
  • Partner Split Jumps
  • Dynamax Plank Ball Passes
  • Partner Squat Jumps
  • Partner Push-up DBL Hand Slaps
  • Partner Sit-up Opposite Hand Slaps
  • 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…
  • DB Chest Flyes 5-5-5-3-3-3…

Meta Shred Circuit:

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

  • KB Swing to Walkout to Push-up
  • KB Cleans (switch@rounds)
  • DB Renegade Rows
  • Battle Ropes

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 122316

LIFT

Friday, 23Dec16

 

Warm-up 2 rounds of 40 seconds each:

  • Med Ball Cycle
  • Med Ball Squat & Push
  • Alt. Rear Lunge w/Swing
  • PVC Pass-overs
  • Push-up to Toe Tap
  • Crab Reaches
  • 1:30 minute Jump Rope

6 minute Partner Ab Routine: 10 Overhead Tosses, 10 Chest Passes, 10 Rotation Tosses

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 Dead-lifts 5-5-5-3-3-3…
  • BB/DB Bicep Curls 10-10-10-8-8-8…

*Increase your weight every 3 sets

Circuit:

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

  • Air-Dyne Sprints
  • Half Burpees
  • DB Curls to Overhead
  • Chin-ups

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

121016

Saturday, 10Dec16

Warm-up:

30 seconds of:

  • Med Ball Overhead Chop
  • Med Ball Rotation
  • Med Ball Left Side Chop
  • Med Ball Right Side Chop
  • Med BallSquat & Push
  • Med Ball Rear Lunge w/Overhead Swing
  • Med Ball Crunch w/ Ball Tap
  • Med Ball Push-ups

Partner Ab Routine: 4 minutes

Plank /20 V-ups, R Side Plank/ 15 Russian Twist, L Side Plank/ 15 Rev Crunch

 

Endurance: 10 min

Unbroken Double Unders

10 -15 – 20 – 25 -30 – 35 – 30 -25 -20 -15 -10

Unbroken Jump Rope

45 sec – 1 min – 1:30 min – 2 min – 1:30 – 1 – 45 sec

* The Rope must STOP between sets. Break a set and restarted the set

 

Workout: Minimum 5 Rounds

  • 15 Kettlebell Swings
  • 10 1-Armed Dumbbell Thrusters

Try to Run the Table:

Starting Weights (20/10)

Stops (10 / 15 / 20 / 25 / 30/35 /40/45/ 50 )

* Repeat a weight if necessary.

LIFT 102416

LIFT

Monday, 24Oct16

 

Warmup – 2 rounds of

40 seconds each of… 1:30 minute Jump Rope

  • Squat w Adductor/Hamstring Stretch
  • Shoulder Rolls (20 sec thumbs up/thumbs back)
  • Push-up to Toe Tap
  • Lizard Stretch
  • Groiners to T-Stab

3 minute Ab Routine –

90 reps total of 10 reps of: Dynamax Knee Knee Dbl Knee Sit-up, Russian Twist, Reverse Crunch w/Knee Kip

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 Back Squats 5-5-5-5-5…..
  • BB Bent Over Rows 5-5-5-5-5…

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Single Leg Eccentric Box Step-ups (step-up and take 5 seconds to lower)
  • Chin-ups
  • Knee-Knee-Stand w DB Overhead (DB on right side lead with right knee/switch@rounds)
  • Ball Slams

LIFT 080316

LIFT

Wednesday, 03Aug16

 

 

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 Bent Over Rows  6-6-6-5-5
  • BB Hang Snatch (with o/h squat if capable) 6-6-6-5-5

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Thrusters
  • Figure 8 to a Hold
  • Chin-ups
  • Dynamax Knee Knee Dbl Knee

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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 112515

-There is no change to Today’s schedule!-

WE ARE CLOSED ON THANKSGIVING DAY! 

*I hope to see everyone at the 66th Lou Mari Turkey Trott at Clove Lakes (see details on our calendar).

 

Wednesday, 25Nov15

 

Full Body Strength

Med Ball Power Work

  • A) Overhead Throw x 25
  • B) Chest Pass Throw x 25
  • C) Rotational Throw x 25 Left / 25 Right
  • D) Squat Jump Throw x 25
  • E) Slams off Box x 25

 

Strength, Muscle & Power

  • 1)  BB  Power Cleans 8 x 3
  • 2A) Flat DB Bench 5 x 6
  • 2B) Weighted Pull Ups 5 x 3 – 6
  • 3A) Recline Rows (Rings or TRX) 4 x MAX reps
  • 3B) Close Grip Push-ups 4 x 10
  • Sled Push 4 x (2 lengths of the turff)

 

CORE: 3 rounds

30 Long Sit-ups

60 Sec – leg raise

 

 

ROD 092615

ROD

Saturday, 25Sept15

 

Balls to the Floors & Walls

Each member will partner up and they will count and score each others rounds.

  • 1 minute Wall Ball shots
  • 1 minute Pushups
rest 1:00
  • 1 minute Jack Back Ball Slams
  • 1 minute Sit-outs
rest :45
  • 1 minute MB (small) Lunge Jumps
  • 1 minute MB (small) Kneel-Kneel/Stand-Stand w/ Ball Overhead
rest :30
  • 1 minute Lateral Ball Slams
  • 1 minute Sit-outs
rest :15
  • 1 minute Wall Ball shots
  • 1 minute Pushups

Score is total reps accumulated and then posted for future reference.

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