LIFT 053017

Tuesday, 30May17

May is hanging in, so let’s finish it with 2 more days of LIFT week before we start June

Warm-up: 2rds (BW movements 30 sec ea.)

  • Dynamic Drop Squats
  • Stiff Leg Kicks
  • Band OH Pull-aparts
  • Band Pass Throughs
  • Walk-outs
  • Hollow-out

200M Run

Partner Workout: Move quickly, support and spot each other at all times

  • Back Squats – 5 sets of 6 reps +  Squat Jumps – 2 set of 10
  • Seated See Saw Presses  32 Reps – Goal is 4 sets or less
  • Sumo Deadlifts  – 6 sets for 3 reps each side
  • 100 Sit-ups

Finisher: 10 min AMRAP

  • 8 Deficit Push-ups (hands on plate)
  • 12Toe Touches
  • 16  Single Bell Cleans (from the ground)

MDW 052917

Monday, 29Monday17

 

Warm-up:

2 minute Jump Rope then, 30 seconds of each movement, 2rds

  • Dynamic Squats
  • Skips
  • OH Band Pull-aparts
  • Band Pass Throughs
  • Low Squat w/ knee push outs
  • Down / Up Dog

 

Workout:

Murph

Run 1-Mile (The Loop + 300m)

  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats

Run 1-Mile (The Loop + 300m)

Break up the BW Movements as desired not the Run

Strategy:  do 20 rds of 5 pullups, 10 pushups, and 15 squats

How to scale Pull-ups and Push-ups:

  • Band assisted Pull-ups or TRX Reclines Rows
  • Kneeling Push-ups or Incline Push-ups
  • IGOUGO system with a Partner

 

Finisher : 12- Ounce Curls For Max Reps

MDW 052817

Sunday, 28May17

Warm-up:

2 minute Jump Rope then 2rds of the following movements for 30 seconds each

  • Dynamic Squats
  • Butt Kickers
  • Squat Thrusts
  • Groiners w/ T-stab
  • Push-up to Dbl Toe Tap
  • Switches

 

Pre-game: None! Save up your energy for Murph Monday morning at 9am

 

Workout:

15 seconds work/15 seconds rest for 8 rounds at each couplet. 1 minute rest between couplets

Couplet 1

  • DB Renegade Rows
  • Push-ups

 

Couplet 2

  • Plank Jacks
  • Sit-outs

 

Couplet 3

  • DB Snatches
  • DB Thrusters

MDW 052717

Saturday, 27May17

 

Warm-up: Circuit Style 3rds

  • 1 min JumpRope
  • 1 min Squat & Push
  • 1 min Plank

 

Partner Pre-game – 7 Minute Cap

15 – 12 – 9 – 6 – 3

Partner 2: Back Squats (155/105)

Partner 2: Max Burpee Box Jump Up & Overs

Score = is Total Burpees

 

Workout: Partner  Fun

The rules are as follows: As your partner runs the 200 meters you will perform the first movement for as many reps as possible, then immediately swap places while the clock is running. Then a second round will be performed with a 100m run… The faster your partner runs the less reps your partner has to do.

  • 200m Run
  • Air Squats on Dynamax *
  • 200m Run
  •  Sit-ups *
  • 200m Run
  • Burpees*
  • 200m Run
  • KB Snatch Pulls *

Rest 2:00

LIFT 052617

Friday, 26May17

 

Thursday, 25May17

Warm-up: 10 minutes

Agility & Mobility

 

Partner Workout: Move quickly, support and spot each other at all times

  • 150 Air Squats – IGOUGO
  • 100 Sit-ups – IGOUGO
  • 75 Push-ups – IGOUGO
  • 50 Pull-ups – IGOUGO

 

Finisher:  10 min AMRAP

  • 15 Calories (your choice)
  • 15 Ball Slams
  • 15 Box Jumps
  • 15 KB Swings

LIFT 052517

Thursday,  25May17

Warm-up: 2 Rounds

1:00 Jump Rope

  • 30 second Flings
  • 30 second Dynamic Squats
  • 30 second Push-up to Alt Toe Taps
  • 30 second Mtn Climbers
  • 30 second Hip Extension (switch @ each rd)

 

Partner Workout: Move quickly, support and spot each other at all times

  1.  BB Snatch Grip High Pulls – 5 sets x 5reps
  2.  Seated DB Curls – 5 sets x 10 reps (5r/5l)  2a. Band Tricep Push-down –  Max reps
  3. Flat Bench DB Rows – 4sets x 10 reps (5r/5l)

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

 

Finisher: 3rds.

20 seconds work/ 15 seconds rest.

No Rest after each rd

  • DB Renegade Rows
  • Burpees
  • Crab Walks <—-> (forward&back)
  • Battle Ropes

LIFT 052417

Wednesday, 24May17

 

Warm-up: 2 Rounds

  • 300m Run
  • 12 Walking Lunge
  • 8 PVC Pass Throughs
  • 30 Sec Tree Climb (alt side ea rd)

 

Partner Workout: Move quickly, support and spot each other at all times

1. BB Deadlifts – 3 sets x 5reps + 3sets x 1
2. 40yd Sled Pull Ups x3
2a. 40yd Sled Row x3
3. BB Shoulder Press 3 sets x 5 reps

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

 

Finisher:

40yd Sprint/ 10 Skaters / 15 Power Jacks (touch ankles to overhead) – AMRAP 4min

Rest 1:30

Single KB Deadlifts / Single KB Cleans / KB High Pull.

20-20-20 x4 = 4min Circuit

 

 

LIFT 052317

Tuesday, 23May17

Warm-up: 4rds

  • 1 min Jump Rope
  • Shuttle run 3 —> of Gym
  • 20 alt V-ups
  • 10 Push-ups

 

Partner Workout: Move quickly, support and spot each other at all times

  • Flat DB Bench – 5 sets x 6 reps
  • Pull Ups (weighted optional) 3 sets x 8 reps
  • Recline Rows (Rings or TRX) 4 x MAX reps
  • Close Grip Push-ups 4 sets x 10 reps

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

 

Finisher: 4rds

  • 10 KB\BB Clean & Press
  • 10 H2H Swings
  • 5 Chin-ups
  • 10 Plyo Push-ups

 

LIFT 052217

Monday, 21May17

Warm-up: 2 rds

1-Minute Jump Rope, then….

  • 40 Mountain Climbers
  • 30 Jumping Jacks
  • 20 Band Pull Aparts (10 C/10 OH)
  • 10 Evil Jumps

Partner Workout: Move quickly, support and spot each other at all times

  • Back Squats: 5 sets of 5 reps + 2 set of Alt. BB Rear Lunges -10 reps total
  • 100 Sit-ups: 4 sets or less
  • DB Farmers Carry/Shrugs: 10 Shrugs then walk the length of gym and back – 4x’s total. Rest as needed between carries.

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

 

Finisher:

Work 20 seconds /work 20 seconds/ rest 20 seconds (16 cycles)

  • Kettlebell Swings/ Tuck Jumps

rest 1:30

  • Kettlebell Figure 8 to Hold/ Dumbbell Thrusters

 

– Core: Already Done, You’re Welcome!

052117

Sunday, 21May17

 

Warm-up:
2 min Jump Rope (followed by 2rds of 30 sec each movement)

  • Power Jacks
  • Chest Band Pull-aparts
  • Overhead Band Pull-aparts
  • ALt Rear Lunges
  • Shoulder Taps
  • Up/Down Dog

 

Pre-Game: Run the Loop

 

Workout:

Pyramid Reps: 10-15-20-15-10

  • Dbl Kettlebell Deadlift
  • DB Hang Squat Cleans
  • Half Burpees
  • DB Push Press