LIFT 061617

Friday, 16June17

 

Warm-up: 2rds

  • 40 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Air Squats

2:00 Minute Jump Rope

* every break 3 Burpees

 

Pre-game: 5 min AMRAP

  • 3 Dbl KB Deadlifts
  • 7 Plate Rainbows
  • 20 second High Knee Sprints

 

Workout: 3rds

15 Ground to Overheads

then …

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Sit-ups (any style)

 

Strength: Beach Body Day

5 Rounds

  • 10 Bench Presses
  • 15 BB Curls

LIFT 061517

Thursday, 15June16

Warm-up: 2rds

1 min Jump Rope

  • Shuttle run 3 —> of Gym
  • 20 alt V-ups
  • 10 Push Through Push-ups

 

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

  • DB Close Grip Press – 6 sets of 3reps
  • BB High Pulls – 4sets of 6rep
  • Burpees – 3rds 1 min max reps /rest 1min
  • KB Clean (Alt sides) 4 sets of 6 reps

 

Finisher:  3rds

3-Minutes / 1:30 Minutes Rest

  • 5 Deadlifts
  • 300M Run
  • Max Wallball

 

LIFT 061417

Wednesday, 14June17

Warm-up: 2rds

30 sec each movement

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

200M Run

 

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

  • KB Goblet Squat – 5 sets of 5 Reps
  • KB Swings 20 reps 4rds
  • Pull-ups 3rds max reps

 

Finisher : 3-5rds AFAP

  • 100 Squats
  • 50 Sit-ups
  • 25 Push-ups
  • 40yd Sprint <—->

 

 

 

LIFT 061317

Tuesday, 13June17

 

Warm-up: 2rds

30 sec of:

  • Skips
  • SLOW Air Squats
  • Drop Squats
  • Arm Circles
  • Groiners w/T-stab
  • Mtn Climbers

1 min Jump Rope

 

Partner Workout: (30 Minute Cap)

Move quickly, support and spot each other at all times

Strength Work – Chest, Shoulders, Arms

  • Bench Press – 4 sets of 5-8reps
  • Overhead Press – 3 sets of 8-12 reps
  • Tricep Dips- 3 sets – Max reps each set

Pump Work – Legs and Back

Squat Jumps –  4rds 20/20
Duck Walks – 4rds 20/20
Reclines Row – 3rds  Max reps each rd

Finisher: (10 minutes)

  • Sled Pull – Max Rds

LIFT 061217

Monday, 12June17

Warm-up: 2rds

1:30 Jump Rope

30 sec of…

  • Dynamic Squats
  • Forward/Rear Lunges (Alt sides each rd)
  • Med-ball Overhead Chops
  • Med-ball Alt. Hand Push-ups
  • Med-ball Hip Extension (R)
  • Med-ball Hip Extension (L)
  • Med-ball Sit-up w/ Overhead Push

 

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

  • Quad-Focused Movement – Back Squat – 3-4 sets, 15-20 reps
  • Hamstring-Focused Movement – Stiff-Leg Deadlift – 2-3 sets , 10-15 reps
  • Vertical Pull – Chin-ups 30 reps
  • Horizontal Pull – BB Row  2-3 sets, 15-20 reps

Pump Work:

Chest, Shoulders and Arms (very little to no rest between movements)

  • Flyes  2-3 sets , 15-20 reps
  • Lateral Raise 2-3 sets, 15-20 reps
  • BB Curl – 20 reps + max reps of Triceps pull downs every time you break.

Finisher: 10 rds (15 min Cap)

  • 40-yd Sled Push

 

061017

Sunday, 10June17

***OPEN GYM***

Warm-up: 2 rounds of 30 seconds each:

  • Air Squats
  • Jumping Jacks
  • Skips
  • Lateral Lunges
  • Arm Circles
  • Up/Down Dog

    1:30 minute Jump Rope

 

Workout:

Partner AMRAP #1- 10 minutes

200m Run

  • 10 Ball Slams
  • 15 Kettlebell Swings

* partner A Runs and partner B does the do

Rrst 2 minutes

Partner AMRAP#2 – 10 minutes

First round, 1 Burpee, 1 DB Thrusters ~ Second round, 2 Burpees, 2 DB Thrusters. Continue for 10 minutes to get as many rounds as possible for both exercises.

* Alternate

 

HIIT 061017

Saturday, 10June17

 

Warm-up: 2rds

  • Skips
  • Seal Jacks
  • PVC Pass Through
  • Groiners w/ T-stab
  • Push Through Push-up
  • Supermans
    1:30 Jump Rope

 

Pre-game: 4rds

Circuit Style 20/20/20 rest

  • Toes Touch
  • Jump Squat

 

Workout: 4 rounds

  • 10 Pull-ups
  • 200m Sandbag Run
  • 10 Ground to Overhead
  • 20 Kettlebell Swings
  • 10 KB Cleans
  • 20 Box Jumps

HIIT 060917

Friday, 09June17

Warm-up: 2 rds

1-Minute Jump Rope

  • 16 Walking Lunges
  • 12 Broad Jumps
  • 16 Sit-ups
  • 12 PVC Pass Throughs

 

Pre-game: 10 minutes

Min #1 & 6 – 1 min Jump Rope
Min #2 & 7 – 40 Air Squats
Min#3 & 8 – 30 Jumping Jacks
Min# 4 & 9 – 20 Split Jumps
Min# 5 & 10 – 10 Squat Thrusts

 

Workout:

Complete 4rds of the following:

  • 6 Pull-ups
  • 12 Burpees
  • 24 Pushups
  • 36 Bodyweight Squats
  • *400M RunMeter

*4 x 400m = 1 mile.

HIIT 060817

TBT, 08June17

Warm-up: 2rds

30 seconds of…

  • Dynamic Drop Squats
  • Arm Circles
  • Alt Rear Lunges
  • Mtn Climbers
  • Down/Up Dog
  • V-ups

1:30 Jump Rope

 

Pre-Game: 6 min AMRAP

  • 8 Alt. Dumbbell Snatches
  • 4 DB Goblet Squats
  • 2 Burpees

 

Workout:

20/10 work for 16 cycles at each couplet with a 1 minute rest in between each couplet

  • Figure 8 to a hold
  • KB Cleans (alt sides each cycle)

1 minute rest

  • KB Rack Squats (alt sides each cycle)
  • KB Swings

1 minute rest

  • KB Presses (alt sides each cycle)
  • KB High Pulls

 

 

HIIT 060717

Wednesday, 07June17

 

Warm-up: 15 minutes

Run the loop + 200M

5- 40 yard sprints

remaining time stretch

 

Pre-Game: 6 min EMOM

Odd: 3/5 Deadlifts

Even: 6 Broad Jumps

 

Workout:

Perform the following movements for 4 rounds:

  • 20 Squat jumps
  • 15 KB swings
  • 20 Double leg v-ups
  • 10 Thrusters
  • 20 Ball slams
  • 5 Burpees