BE A MCMUFFIN OR MCFLUFFIN!!

LBS challenge workouts


Week 2.22.2021


Day 1: Deads/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:

  1. 3 rounds (one weighted plate)

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



 


Day 2: Bibbity Bobbity BOOTY conditioning

  1. 10-8-6

  • barbell thrusters (55-75lb)

  • 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

  • Front squats (55-75lb)

  • 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



 



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




 

Day 4: aaahhh PUSH IT!

Workout A) 15min time cap; 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….

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



 

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# dumbell 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…



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For those that interested; here is the link to the membership for Freedom Barbell! Hope you join! I’ll need a workout partner 😉 https://www.freedom-barbell.com/personal-training thanks again for all

I’ll be posting my workouts once a week for whoever wants to follow along. rebuilding the strength and endurance. and conditioning