Daniel and Alie BurnsFinish it...
Updated: Mar 8, 2021
LBS WEEKLY WORKOUTS
WEEK OF 3.8.2021
*This is the final week of the LBS #2020suckedchallenge…!! Finish Strong… I hope this taught you to learn to balance work, home, and personal life while still working on your health. My goal is to teach everyone that WE ALL have daily struggles. But if we focus on our health for LONG TERM commitment, it is ALWAYS for the better.
Day 1/ Total body mashup
**the trick to today’s workout: do NOT rush the reps, take your time. 45sec is a long time**
Warm up: Two rounds
500m row OR 400m run OR 1200m bike erg (damper 5)
20 v-ups https://youtu.be/iP2fjvG0g3w
30-sec boat holds https://youtu.be/VN-6jygZ094
*make sure to work on FORM, not just getting through the exercise**
Circuit A) 4 rounds x 45 sec each; 30sec rest (use light to moderate weight)
DB “Z” press https://youtu.be/k_kXBEjURUA
DB plank movers https://youtu.be/Zko5x2SoQmo
Circuit B) 4 rounds x 45 sec work; 30 sec rest (use light to moderate weight)
Barbell Bench
Weighted alt step-ups (20” in box height or higher)
Circuit C) 4 rounds x 45sec work; 30sec rest (use light to moderate weight)
Deadlifts
Renegade rows
Circuit D) 4 rounds x 45sec work; 30sec rest
Bear plank shoulder taps https://youtu.be/1l7gFFbXHC4
Wall sits
Day 2/ Leggo
Circuit #1) 3 rounds (MAKE SURE TO STRETCH AND ROLL BEFORE STARTING)
50 JUMP ROPE
10 Single arm DB squat thruster (left) https://youtu.be/03aX4h5-EkA
10 walking lunges w/db overhead (left) https://youtu.be/lcCEvbAGHC8
50 JUMP ROPE
10 single arm DB squat thruster (right)
10 walking lunges w/DB overhead (right)
20 wall balls
REST 5 MIN BEFORE NEXT CIRCUIT
Circuit 2) 3 Rounds (rest 2-3 min between rounds; stay with a moderate weight)
10 Front squats
10 weighted bulgarian split squats (5/side) https://youtu.be/CqqUmfwEuLM
Circuit 3) TABATA (8 rounds/ 20sec hard effort/ 10 sec rest) total of 4 min...
** Tabata’s only work if you put effort into it. This is high intensity work, with minimal rest…**
20 sec of Air squats
Rest 10 sec
20 sec of Kb swings
Rest 10 sec
20 sec of Alt reverse lunges
Rest 10 sec
20 sec of Squat jumps
(repeat once more)
Day 3/ Big back; strong core
Warm up) one round
1000m (FOR TIME) OR 800m run FOR TIME …
Circuit 1) 4 rounds x 12/10/8/6 (each round, add weight as reps lower)
Barbell bent over row https://youtu.be/Nq7GQxyMrW4
Power clean https://youtu.be/KjGvwQl8tis
DB bicep curls (do NOT alternate)
Circuit 2) 3 rounds x 30sec work/60sec rest
Inverted rows https://youtu.be/B06iqLAIOQE
Kneeling Banded straight arm pulldowns https://youtu.be/fZD2s0UK_CA
Banded SIDE plank rows (LEFT) https://youtu.be/K1GWnZ-RDPw
Banded SIDE plank rows (RIGHT)
Band pull aparts
Circuit 3) 3 rounds x 12/10/8
Reverse grip pulldowns https://youtu.be/PPVJb5d1nWY
Chest supported rows https://youtu.be/nl2MnK1i504
Tempo Hammer curls (SLOW 3 SEC DESCENT) https://youtu.be/IR7NtKBmaaU
Circuit 4) TABATA core (20sec work/10 sec rest)
Butterfly situps
10 sec rest
Plank on forearms https://youtu.be/bTZmnvtLLFY
10 sec rest
Plank toe touches https://youtu.be/nF7ETJ0esjQ
10 sec rest
Bird Dog plank https://youtu.be/8Fc6ZO8owZk
10 sec rest
Day 4/ Push it all away
Warm up) 2 rounds:
10 cal ECHO bike OR 20 cal row
10 hand release push ups https://youtu.be/zPrcw-WIdZs
5/side DB windmills https://youtu.be/EVLXzqAzAHI
Workout A) 4 rounds;
3 barbell strict overhead press https://youtu.be/J9nSWwSXUbU
5 barbell push press https://youtu.be/XKeF_XMC9GM
** rest 60sec, add weight each round**
Workout B) 4 rounds x 12/10/8/6
DB incline press https://youtu.be/Fv5EYoJfRt4
Lateral raises https://youtu.be/geenhiHju-o
Incline push ups https://youtu.be/Me9bHFAxnCs
Workout C) 4 Rounds x 30sec work/ 30 sec rest
Ball slam burpee (no pushup)
30 sec rest
Db alt snatches (15-25lb db)
30 sec rest
Battle ropes or jump rope
30 sec rest
Day 5: FREAKINGfitnessFRIDAY!
** I’m adding TWO wods this friday….rest between each WOD, make sure to time yourself and post it!!**
WOD 1) For time:
**800m ROW
3 rounds of:
5 knee raises
10 push ups
15 air squats
**400m RUN
3 rounds of:
5 knee raises
10 push ups
15 air squats
**800m ROW
(my time: 15:26)
Rest as much as needed to recover….
WOD 2: 4 Rounds for time:
**weights prescribed: 20lb DB and 115lb deadlift for females/ 35lb DB; 135lb Deadlift for males)**
5 Db push press (20/35)
10 DB alt snatch (20/35)
5 deadlifts (95/ 135lb)
100 jump rope singles
Do all four rounds without stopping for time!! Save your time!!