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

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LIFT 020317

LIFT

Friday, 03Feb17

 

Warm-up:

  • Med Ball Medley

7 minute Partner Ab Routine: Dynamax Wheel

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 Hip Thrusts 5-5-5-3-3-3…

Meta Shred Circuit:

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

  • Bulgarian Split Squats w/ Pulse (switch@rounds)
  • Ball Slams
  • Half Kneeling Clean & Press (switch@rounds)
  • Battle Ropes

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 111116

LIFT

Friday, 11Nov16

 

Warm-up – 2 rounds of

30 seconds each of…

  • Air Squats
  • PVC Hang Squat Cleans
  • PVC Sotts Presses
  • Squat Thrusts
  • Groiners / T-Stab / T-Twist
  • Pigeon Stretch
  • Crab Reaches
  • 1:30 minute Jump Rope

3 minute Dynamax Ab Routine /Quickly perform 10 reps of: Alt. V-Ups (r/l=2), Russian Twist & Rev Crunch w/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 Dead-lifts 5-5-5-5-5…
  • BB Hang Squat Clean & Press 5-5-5-5-5…

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

  • DB Split Squats
  • DB Renegade Rows
  • DB RDL’s
  • Air-Dyne Sprints

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HIIT 110116

HIIT

Tuesday, 01Nov16

 

Warm-up : 2 rounds of:

  • 1 minute Jump Rope
  • 30 seconds Mtn Climber
  • 1 minute (20seceach) Jumping-Seal-Fling Jacks
  • 30 seconds Push Through Push-ups
  • 1 minute (20seceach) Forward-lateral-Rear Lunges
  • 30 second Pigeon Stretch
  • 1 minute Skipping
  • 30 second Sit-outs

 

Perform 4 rounds of 30/20 work non stop at circuit A, rest for 2 minutes, and then move on to circuit B and do the same.

Circuit A: Do 30/20 x 4 rounds non-stop.

  • KB Swings
  • DB Push Press
  • Landmine Front Squats
  • Jumping Pull-ups

Rest 2 minutes.

Circuit B: 30/20 x 4 rounds non-stop

  • DB Renegade Rows
  • DB Close Grip Floor Press
  • Burpees
  • Slam ball

__________________________

Lift 102616

LIFT

Wednesday, 26Oct16

 

Warmup – 2 rounds of

40 seconds each of…

  • Air Squats
  • KB Lite High Pulls
  • Push-up to Toe Tap
  • Mtn Climbers
  • Hamstring Stretch
  • 1:30 minute Jump Rope

3 minute Ab Routine – 90 reps total of 10 reps of:

Dynamax Ball to Chest Sit-ups, Side Plank Hip Lifts w/ Ball at side (l/R)

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  Cleans 5-5-5-5-5…..
  • BB Dead-lifts 5-5-5-5-5…

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

  • Battle Rope
  • KB Cleans (r/l switch@rounds)
  • Single Leg KB Dead-lifts (r/l switch@rounds)
  • DB Anterior Reaches w/ Overhead press

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LIFT 091216

LIFT

Monday, 12Sept16

 

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 5-5-5-5-5-5…..
  • BB Romanian Dead-lifts 5-5-5-5-5-5…..

 

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

  • Battling Ropes w/ Rear Lunges
  • KB Lateral Lunges (goblet style)
  • DB Step-ups
  • 180* Ball Slams

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LIFT 081516

LIFT

Monday, 15Aug16

 

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 Row  6-6-6-5-5
  • BB Romanian Deadlift  6-6-6-5-5

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

  • DB Hang Snatch (switch@rounds)
  • KB Swings
  • Reclines
  • Ball Slams

______________________________________

 

LIFT 080516

LIFT

Friday, 05Aug16

 

Warm Up

  • 100m Run
  • Lot Skipping <–forward-reverse–>
  • 100m run
  • Walking Lunges <–forward-reverse–>
  • 100m run
  • Carioca <—->
  • 100m run
  • Butt Kickers <–forward-reverse–>
  • Med Ball Chopping Medley (1 cycle inside)

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 Dead-lifts  6-6-6-5-5
  • BB Floor Presses  6-6-6-5-5

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

  • Dbl KB Push Press
  • KB Swings
  • Air Dyne Sprints
  • DB Farmers Walk

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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 <—–>