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 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)

Sunday 022617

Sunday, 26Feb17

Warm-up: 12 min Cap

  • 3 minute Jump Rope

Followed by, Mobility, Stretching and Foam Rolling

Pre-Game: 7-Minute AMRAP (with a partner)

  • 20 Al. Box Jump Up & Step Down
  • 16 Alternating Push-ups
  • 12 Split Jumps (In Sync)
  • 30 Second Plank (In Sync)

Workout:

Metabolic Strength

15/15 seconds for 7 rounds ~ no rest

  • Ploy Push-Ups
  • Reclines
  • DMax Push Press
  • Kettlebell Swing
  • Switches
  • Jump-back Ball Slams

LIFT 021717

LIFT

Friday, 17Feb17

 

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

  • BB Overhead Squats 5-5-5-3-3-3…
  • BB Stationary Lunges 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 3 rounds

  • Slam Ball
  • Sit-outs
  • Half Burpees
  • Donkey Kicks
  • DB Swings

021417

 

 

 

Tuesday, 14Feb17

 

 

 

 

 

Warm-up: 2 rds (30sec each movement)

  • Air Squats
  • Rear Lunges
  • Dynamic Lateral Lunges
  • Groiner w/ Elbow Lift
  • Up/Down Dog
  • Push-up to Toe Tap
  • 1:30 Jump Rope

Valentine Pre-game: 7 min AMRAP

  • 20 Alt Box Jumps
  • 16 Alt Push-ups
  • 12 In-sync Squat Jumps
  • 30 Sec In-sync Plank

Valentine Partner Workout:

  • 60 Wallball
  • 50 Slamball
  • 40 Pull-ups
  • 30 Burpees

* one partner works at a time

 

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

__________________________________

 

HIIT 020417

Saturday, 03Feb17
Warm-up: 2 rounds

30 seconds each:

  • Air Squats
  • Jumping  Jacks
  • Skips
  • Lateral Lunges
  • Arm Circles
  • Up/Down Dog
  • Push-up to Toe Tap
    1:30 minute Jump Rope

 

Pre-Game: 7-Minute AMRAP

  • 21 Air Squats
  • 7 Push-ups
  • 14 Kettlebell Swings

 

Workout:

Partner Workout – 5 or 20 minute Cap

Partner 1: 1 minute Plank

Partner 2: Max Rounds

  • 4 Hang Squat Cleans (25/40)
  • 8 Reclines
  • 12 Wallballs (12/20)

* Only completed rounds scored

 

Beach Body Zone:

immediately following workout

10-8-6-4-2-4-6-8-10

  • Curls
  • Box Dips

 

 

HIIT 012817

Friday, 28Jan17

Warm-up: 2 rounds of 30 seconds each:

  • Air Squats
  • Junping Jacks
  • Skips
  • Lateral Lunges
  • Arm Circles
  • Up/Down Dog
  • Frog Jumps
    1:30 minute Jump Rope

 

Pre-Game: 6-Minute AMRAP

Run to 202

In the Remaining Time, AMRAP of:

  • 7 Bumper Plate Snatches (25/15)
  • 7 Push-ups
  • 7 Sit-ups w/ Bumper Plate

20 Second Rest

 

Workout: Team AMRAP

AMRAP #1

10 minutes

200m Run

  •  5 Pull -ups
  • 10 Ball Slams
  • 15 Kettlebell Swings

* partner A Runs and partner B does the do

Score= most rds of Pull-ups/Ball slams/ KBS

AMRAP#2

10 minutes

First round, 1 Burpee, 1 DB Thrusters ~ Second round, 2 Burpees, 2 DB Thrusters. Continue for 10 minutes to get as many rounds as possible for both exercises.

* Alternate

Score = complteded rounds

 

Beach Body Finisher

Dudes: Bench Press

20 Bench Presses at Bodyweight – Find a Partner

Less for time and more for Pecs

Mermaids: Cardio

Run The Loop because we don’t have a pool

 

Funday 210117

Sunday, 21Jan17

Warm up: (circuit style)

  • 1 minute Jump Rope
  • 1 minute Med-ball Squat & Push
  • 1 minute Plank

 

Partner Pre-game – 7 Minute Cap

15 – 12 – 9 – 6 – 3 (Each, Not Total)

Back Squats  (155/105)

Partner 2: Max Burpee Box Jump Up & Overs

Score is Total Burpees

 

Workout:

6 rounds of 20 seconds work/10 seconds rest at each station

Complete all 6 stations, take 1 minute rest, start again

Go full blast at every station for each round, keeping the reps consistent throughout.

  • Burpees / Burpee Pull-ups
  • KB Goblet Squats
  • Battling Ropes
  • Shuttle Run
  • Figure 8 to Hold
  • Kettlebell Swings

HIIT 010717

Saturday, 07Jan17

Warm-up:  I couldn’t decide….still thinking

 

Pre-game: 6 minutes AMRAP

  • 5 Bumper Plate Burpee Jumps
  • 5 Bumper Plate Snatches
  • 20 sec Wall Sit

 

Workout:

Partner Workout – 12 Rounds Total (6 Each)

  • 12 Burpee Box Jumps
  • <—> Overhead Walking Lunge
  • 6 Back Squats (Bodyweight)
  • <—-> Overhead Walking Lunge

Workout ends with

20 Synchronized Air Squats (Makes it a Fun Ending)

Only 1 Set of Equipment per team; Partner 2 may start the Burpee Box Jumps immediately after Partner 1 finishes. But she/he must weight for the plate to be returned before beginning the lunges

Individual Option: 6 Rounds…duh