LIFT 041217

LIFT

Wednesday, 12Apr17

 

Weekly Warm-up: 30 seconds of…2 rounds

  • Static Deep Squat
  • Skipping
  • PVC Shoulder Passes
  • PVC Lunges Fro/Rear (switch@rounds)
  • Tree Climb (switch@rounds)
  • Groiner w/ T-Stab
  • Pushup to Toe Taps
  • After 2 rounds 3:00 min Jump Rope

3 minute Ab Routine:

10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Routine

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 Squat Cleans 5-5-5-3-3-3…
  • BB Muscle Snatch 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • Burpees
  • DB Snatches
  • Recline Wide O/H Pulls
  • Mtn. Climbers
  • Battle Ropes

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LIFT (Burpee Day 11)

Friday, 31Mar17

Weekly Warm-up: 30 seconds of…2 rounds

  • Static Deep Squat
  • High Knees
  • Band Pull Aparts
  • Lunges Fro/Rear (switch@rounds)
  • Tree Climb (switch@rounds)
  • Ad-ductor Stretch
  • Groiners to Elbow-Stab ——>After 2 rounds 2:00 min Jump Rope

3 minute Ab Routine:

10 V-ups, 10 Russian Twist, 10 Rev Crunch

LIFT:

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…
  • DB Stationary Lunges 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • *Burpee Evil Jumps
  • Sit-outs
  • DB Lateral Lunge w/Press
  • Squat Thrusts
  • DB Frog Thrusts

* perform a Split Jump after each Burpee

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LIFT (Burpee Challenge Day 10)

Thursday, 30Mar17

 

Weekly Warm-up: 30 seconds of…2 rounds

  • Static Deep Squat
  • High Knees
  • Band Pull Aparts
  • Lunges Fro/Rear (switch@rounds)
  • Tree Climb (switch@rounds)
  • Ad-ductor Stretch
  • Groiners to Elbow-Stab ——>After 2 rounds 2:00 min Jump Rope

Pre-game: 5 min Burpee Challenge

5 Burpees every 30 seconds for 10 cycles

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 20 second work / 10 second rest for 4 rounds: non-stop

  • Push-ups
  • Mtn. Climbers
  • Renegade Rows
  • Jump Squats
  • DB Pull-overs

LIFT 032917

I’m LIFT (Burpee Day 9)

Wednesday, 29Mar17

 

Weekly Warm-up: 30 seconds of…2 rounds

  • Static Deep Squat
  • High Knees
  • Band Pull Aparts
  • Lunges Fro/Rear (switch@rounds)
  • Tree Climb (switch@rounds)
  • Ad-ductor Stretch
  • Groiners to Elbow-Stab ——>After 2 rounds 2:00 min Jump Rope

Pre-game: 5 min Burpee Challenge

Every 30 seconds for 10 cycles

  • #1 – 3 Burpees
  • #2 -4 Burpees
  • #3- 5 Burpees
  • #4 – 6 Burpees
  • #5 – 7 Burpees
  • # 6 – 8 Burpees
  • #7 –  9 Burpees
  • # 8 – 10 Burpees
  • #9- 11 Burpees
  • #10- 11 Burpees

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 Bent Over Rows 5-5-5-3-3-3…
  • BB Shoulder Presses 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • Sit-up to Hip-up
  • Split Squat to Shoulder Raise
  • KB H2H Swings
  • Push Through Push-ups
  • DB Squats to Arnold Press

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LIFT (Burpee Day 8)

Tuesday, 28Mar17

 

Weekly Warm-up: 30 seconds of…2 rounds

  • Static Deep Squat
  • High Knees
  • Band Pull Aparts
  • Lunges Fro/Rear (switch@rounds)
  • Tree Climb (switch@rounds)
  • Ad-ductor Stretch
  • Groiners to Elbow-Stab
  • 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 Hang Squat Cleans 5-5-5-3-3-3…
  • BB Bicep Curls/Rapid Banded Push-downs (30 seconds)  5-5-5-3-3-3…

Meta Shred Circuit: 

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • KB Cleans (switch@rounds)
  • Burpees
  • DB Cuban Presses
  • KB Figure 8 to Hold
  • Knees to Elbows

LIFT 031717

LIFT

Friday, 17Mar17

Weekly 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  Hang Cleans 5-5-5-3-3-3…
  • BB Deadlifts 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 Snatches (switch@rounds)
  • Sit-outs
  • KB Cleans
  • Frog Push-ups
  • Dynamax Rollouts

LIFT 031617

Lift

Thursday, 16Mar17

 

Weekly 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 Shoulder Presses 5-5-5-3-3-3…
  • DB Lateral to Rear 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 Front Raises
  • Sit-outs
  • KB Swings
  • Push Through Push-ups
  • DB High Pulls

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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