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 032817

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

HIIT 022217

HIIT

Wednesday, 22Feb17

 

Warm-up 30 seconds ea

  • Air Squats
  • Alt. Lunges
  • Lateral Lunge Jumps
  • Groiners w/elbow lift
  • Lizard Stretch
  • Pike Jumps
  • 1:30 min Jump Rope

3 Minute Ab Routine:  V-ups-Russian Twists-Rev Crunch

For Time:

EMOM  for 10 minutes – BB/DB Thrusters

  • 5 Burpees
  • 5 Thrusters

Workout: 30 seconds work / 15 second rest for 4 rounds w/ 1 minute recovery

  • KB Single Arm Row (switch@rounds)
  • KB Tactical Lunge
  • KB Goblet Squat
  • KB Cleans (switch@rounds)
  • KB  Figure 8 to Hold
  • KB Sit-ups

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HIIT 022017

HIIT

Monday, 20Feb17

 

Warm-up 

  • Med Ball Cycle
  • 2:00 min Jump Rope

Partner 3 Minute Ab Challenge:  30 sec Wall Climbs while partner holds Plank, switch.

8 EMOM 

Odd Minute

  • 10 KB Front Squats
  • 15 Mountain Climbers

Even Minute

  • 10 DB Push-Press
  • 10 DB Double Rows

Workout

EMOM Ladder – 8 rounds 

  • MINUTE # 1:    4 BB Clean & Press(add 1 rep each round- total of 11 reps at the completion of the 8th rd
  • MINUTE # 2:   8 Burpees (add 1 rep each round – Total of 15 reps at the completion of the 8th rd)
  • MINUTE # 3: 16 KB Swings (add 1 rep each round- total of 23 reps at the completion of the 8th rd)

 

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

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HIIT 020617

HIIT

Monday, 06Feb17

 

Warm-up 2 rounds 30 sec each

  • KB Halo
  • KB Goblet Squat
  • KB Cossack Stretch
  • KB Lateral Reaching Lunge to Clean (r)
  • KB Lateral Reaching Lunge to Clean (l)
  • KB 2 Hand Overhead Press
  • 1:30 Rope

8 minute Dynamax Ab Wheel:
Overhead Toss, Leaning Chest Pass, Leaning Alternating Push Toss and Rotations

KB Workout: 40 seconds work and 20 seconds rest for 4 rounds w/ 2 minute rest after 2 rounds

  • Alternating Single Arm Squat to High-pull to Clean & Press
  • KB Swings to Forward and Rear Jumps
  • KB Dbl Handed Thrusters
  • KB H2H Swings
  • KB Swing to Catch
  • KB H2H Rows
  • 2 Jack Burpees