be a McMuffin' or a McFluffin'

LBS challenge workouts

Week 2.22.2021

Day 1: Dead's/core and more

1. warm up: 3x 4min rounds

• 10 calorie row

• 5 negative pull ups

• 15 good mornings

• 10 jump squats

1. DEADLIFT CIRCUIT

Every minute on the minute x 5 rounds

• 5 deadlifts at RPE 5 (or 50% of heaviest rep)

Rest 1-2min

Every minute on the minute x 4 rounds

• 3 deadlifts @ RPE 6.5 (60%)

Rest 1-2min

Every minute on the minute x 3 rounds

• 2 deadlifts @ RPE 7-8

1. 3 rounds:

• 5 barbell AB rollouts https://youtu.be/fTkHY6yUZps

• 10 bArbell pendlay row

• 15 Db hammer curls (if Alt do 15 each hand)

1. 3 rounds (one weighted plate)

• 10 gorilla squat curls https://youtu.be/S-PbVo0XUYE

• 20 plate Russian twists

• 60sec plate weighted planks

1. Tabata core: 20 sec work/ 10 sec rest

• V-ups

• Flutter kicks

• Suitcase sit ups https://youtu.be/ZuYJPJuiqSw

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Day 2: Bibbity Bobbity BOOTY conditioning

1. 10-8-6 (try to move up in weight ea round)

• barbell thrusters (55-95lb)

• Burpee over barbell

• ECHO bike calories OR bike erg for double the calories (20-16-12)

• Rest 2min before moving on to Section B

1. 12-10-8(move up ea round)

• Front squats (55-95lb)

• Db walking lunges

• KB swings

• Calories on Row

Rest 2-3 min before next section

1. Accumulate 100 reps of EACH EXERCISE/ 60sec work/30 sec rest:

• hip circle lateral walks (50/side)

• Banded hamstring curls

• Leg extensions

• Step ups (50/leg)

• Weighted calf raises

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Day 3: just BREATHE

AEROBIC CAPACITY TRAINING

1. Round of 4 min x 5 rounds: any order you choose

• 12 cal bike erg DAMPER 5 (or higher)

• 10 calorie ROW

• 6 calorie ECHO bike

** 4min to do all exercises, rest 1-2min ONLY, then repeat** try to get it within 3:30min

** everytime you fail to make it within 4 min, you will need to add 2 burpees to the BEFORE starting the next round**

1. 2 rounds: quality over everything...do not rush your core workout, or it will be useless

• 10/SIDE PLANK W/BAND PULL https://youtu.be/rNFD7RPyyMU

• 10/ SIDE PALLOF PRESS https://youtu.be/KJW7r81Ff4U

• 20 BICYCLE CRUNCHES https://youtu.be/_vWNnODwF5w

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Day 4: PUSH your way through

Workout A) 15min AMRAP; try to add weight each round….

• 100 jump rope

• 5 barbell strict overhead press

• 5 barbell push press

• 5 walkouts to hand release pushup

Workout B) 4 ROUNDS: SET UP IN ONE STATION IF YOU CAN, SO IT'S EASIER TO GO FROM ONE EXERCISE TO THE NEXT….

• 10 BARBELL INCLINE PRESS

• 8 DB FLOOR PRESS https://youtu.be/9vcKpv45aeE

• 5 WEIGHTED BENCH DIPS https://youtu.be/36ZHzDPx_jc

Workout C) 3 rounds: TRY to add more weight each round

• 20 Alt Db push press https://youtu.be/Kn3oZ9MNAhg

• Db circuit (front raise/upright row/lateral raise) 5 reps each = 15 reps total

• 30 banded Tricep pushdowns

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Day 5: FitnessFriday Challenge

**I love all fitness...that being said...here’s a simple (not really) workout thrown out by the crossfit champ himself Mat Fraser...your score is the total number of dumbbell snatches...I did the scaled version**....use the weights prescribed.

THE WORKOUT…”JUST HANG ON” https://youtu.be/SHo6O__cXmc

** 4 ROUNDS; EACH ROUND IS 2:30M/1:30MIN REST BETWEEN ROUNDS only!!**

RX VERSION: 30CAL ROW (GUYS)/22 CAL ROW (GIRLS)

20 TOES TO BAR

MAX ALT DB SNATCH IN REMAINING TIME (GUYS: 50LB DB/ GIRLS: 35LB DB)

SCALED (MODIFIED) VERSION:

22 CAL ROW GUYS/ 16 CAL ROW (GIRLS)

15 HANGING KNEE RAISES (KNEES ABOVE HIPS)

MAX SINGLE ALT DB SNATCH IN REMAINING TIME….(GUYS: 35LB DB/ GIRLS: 20LB DB)

YOU WIN BY HAVING THE MOST TOTAL REPS IN SNATCHES….

My score: I used a 25# dumbbell because I know the snatches are my strength. My weakest was the knee raises after rowing.

Round 1) 27; round 2) 24; RD 3) 22; RD 4) 22

Ashlie’s score: 24,27,26,27 … used a 30lb DB

Obviously I need to work on fitness LOL…