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 010617

LIFT

Friday, 06Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • 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 Floor Presses 5-5-5-3-3-3…
  • BB RDL’s 5-5-5-3-3-3…

Meta Shred Circuit:

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

  • Walkout to Push-ups
  • KB Cleans (switch@rounds)
  • Renegade Rows
  • Air-Dyne Sprints

LIFT 010517

LIFT

Thursday, 05Jan17

 

Warm-up 2 rounds of 35 seconds each: or PVC Game

  • Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • 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 Muscle Snatches 5-5-5-3-3-3…
  • BB Shoulder Presses 5-5-5-3-3-3…

Meta Shred Circuit:

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

  • DB Thrusters
  • Mtn Climbers
  • DB Alt Snatches
  • Battle Rope

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)

HIIT 122716

HIIT

Tuesday, 27Dec16

 

Warm-up 2 rounds of 30 seconds….

  • Air Squat to Alt Rear Lunge
  • Dynamic Lateral Lunges
  • Squat Thrusts
  • Up/Downward Dog
  • Shoulder Taps
  • Plank Climbers
  • Alt. Bird Dog
  • 1:30 Jump Rope

10 minute of AMRAP

Couplet – 

  • 10 KB Cleans (2 KB’s)
  • 10 KB Press (2 KB’s)

Workout

35 seconds work / 20 second rest for 4 rounds with 1 minute rest between

  • H2H Swings
  • Goblet Squats
  • Mtn. Climbers
  • Push-ups w/ Shoulder Tap
  • Single Arm Rows (switch@rounds)
  • Side Plank (switch@rounds)

________________________________________

 

LIFT 120516

LIFT

Monday, 05Dec16

 

Warm-up 2 rounds of:

  • Dynamic Squats
  • Dynamic Alt. Lateral Lunge Toe Touch
  • Plank DB Lateral Raise/Tricep Extension (light-switch@rounds)
  • Push-up to Toe Touch
  • Frog Sit-ups
  • Frog Glute Raises
  • 2 minute Jump Rope

Partner Ab Routine: One holds the plank position while the other finishes his/her reps.
Long Plank/20 V-ups, R Side Plank/ 15 Russian Twist, L Side Plank/ 15 Rev Crunch: repeat for 5 minutes

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 Cleans 5-5-5-5-5-5…
  • BB Wide Grip High Pulls 5-5-5-5-5-5…

*Increase your weight every 3 sets

Circuit:

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

  • Mtn Climbers
  • KB Triple Crush (kb curl-press-tricep extension-repeat)
  • Burpees
  • Skaters

_______________________________

 

HIIT 111616

HIIT

Wednesday, 16Nov16

 

Warm-up – 2 rounds

  • 10 of each – Med Ball Cycle of Chops (1)
  • 10 Med Ball Squat & Push
  • 10 (5+5) Med Ball Overhead Alternating Lunges
  •   8 (4+4) Push-up to Toe Tap
  •   8 (4+4) Groiner to T-Stab
  • 200 m run

4 minute non-stop Ab Routine – 10 V-ups – 10 Russian Twists – 10 Rev Crunch w/Kip

AMRAP for 14 minutes

  • 10 BB Cleans (w/squat)
  •   3 Push-up to a Wall Walks (1 push-up to each wall walk)
  • 20 KB Swings

Finisher for 4 rounds @ 20 w/ 10 r seconds each of:

  • Burpees
  • Mtn. Climbers
  • Full Plank to Pike Jumps
  • Plank Climbers

_______________________

HIIT 111416

HIIT

Monday, 14Nov16

 

Warm-up 2 rounds: 30 seconds at each

  • Sumo Air Squats
  • Alt. Cossack Lunge/stretch
  • KB Halo (r)
  • KB Halo (l)
  • Banded High Pulls
  • Cat Stretch
  • T-Spine Stretch (on 3 point kneel, knees wide, 1 hand behind head, elbow to opposite knee)
  • 200 m run (90 seconds to complete)

3 minute Dynamax Ab Routine /Quickly perform 10 reps of: Alt. V-Ups, Russian Twist & Rev Crunch w/Kip

 

70 Rep KB Snatch (half snatch) Challenge: For 8 minutes, 4 min (l/r). Women/12k>/ Men 16k> (avg 9 reps per minute/1 every 7 seconds)

 

EMOM = 14 minutes

For a real challenge – women = 16k / men = 20-24k

Even Minutes

  • 6 KB Swings
  • 6 KB High-Pulls
  • 6 KB Two Handed Thrusters

Odd Minutes

  • 5 Lunges right leg (kb racked on left side)
  • 5 Lunges left leg (kb racked on right side)
  • 5 Push-ups on KB

________________________________________

LIFT 110916

LIFT

Wednesday, 09Nov16

 

Warm-up – 2 rounds of

30 seconds each of…

  • Dynamic Squats
  • Banded Pull Aparts
  • Forward/Rear Lunges (switch@rounds)
  • Seal Jacks
  • Push-up to Toe Taps
  • Lizard Stretch
  • Shoulder Taps
  • 1:30 minute Jump Rope

3 minute Dynamax 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 Bench / Floor Presses 5-5-5-5-5…
  • DB Flyes 5-5-5-5-5…

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

  • DB Tricep Overhead Presses
  • Mtn. Climbers
  • Push Through Push-ups
  • Air-Dyne Sprints

________________________________

 

LIFT 101316

LIFT

Thursday, 13Oct16

 

Warm-up – 2 rounds of

40 seconds each of… 2 minute Jump Rope

  • Med Ball Chop Cycle 1 round
  • Med Ball Squat & Push
  • Med Ball Rear Lunges
  • Hip Extensions on MB
  • Push-ups Over MB

4 minute Ab Routine –

90 reps total of 10 reps of: Dynamax  Knee-Knee-Dbl Knee
Get-up Situp and Russian Twist

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/Lateral DB Curls  5-5-5-5-5…..
  • BB Close Grip Floor Press/Men Skull Crushers/Women DB Kickbacks 5-5-5-5-5…

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

  • A-B-C Kickouts
  • Ball Slams
  • Chin-ups
  • Air Dyne Sprints