FINISH STRONG....


LBS WEEKLY WORKOUTS

WEEK 3.1.2021

DAY 1: A little bit of everything

Section A) try to add weight each round

Round one: 12 reps of everything

Round two: 10 reps of everything

Round three: 8 reps

Round four: 6 reps

Round five: 4 reps



 


DAY 2: long live the squat

warm up: 15min amrap:

Section A) barbell back squats (start light, add weight each set)

  • 1st set: 20 reps @ 45-65#

  • 2nd set: 12 reps

  • 3rd set: 10 reps

  • 4th set: 8 reps

  • 5th set: 5 reps

Section B) 4 rounds x 10-12 reps each

Finisher: 2 rounds x 3:00min each round

  • 20 cal bike erg (DAMPER 8)

  • As many air squats within the remaining time

  • Rest 90sec...try again


 

Day 3: BRING IT BACK (BY REQUEST)

  1. WARM UP: 3X

  1. 1ST SET X 15 REPS, 3 SETS X 10-12 REPS (HEAVY AS POSSIBLE)

  1. 1ST SET X 15 REPS; 3 SETS X 10-12 REPS (HEAVY AS POSSIBLE)

  1. 1ST SET X 15 REPS; 3 SETS 10-12 REPS (AS HEAVY AS POSSIBLE)



 

DAY 4: AWWW; PUSH IT…

  1. WARM UP: 10 MIN; EVERY MINUTE ON THE MINUTE DO:

  • 50 JUMP ROPE

  • 10 PUSH UPS

  • 5 MAN MAKERS

  • 5 BURPEES

**IF YOU DON’T WANT TO DO AN EMOM; JUST DO 2 ROUNDS OF EVERYTHING WITH GOOD FORM**

  1. 3 ROUNDS

  • 400M ROW (OR 10 CAL ECHO BIKE)

  • 10 BARBELL BENCH PRESS

  • 15 BANDED TRICEP PUSHDOWNS

  1. 3 ROUNDS

  • 200M ROW (OR 5 CAL ECHO BIKE)

  • 10 BARBELL PUSH PRESS

  • 15 DB LATERAL RAISES

  1. 2 ROUNDS





 



Day 5: FitnessFriday throwdown


Workout: FOUR ROUNDS For time/ 20min timecap….

  • 12 wall balls (14# ball for girls/20# for guys)

  • 12 calories row

  • 12 burpees

  • 12 calorie row

**if you are not done by the time limit, add all the reps in your final round...i.e; 3 rounds + 12 calories + 5 wall balls..= 3 rounds + 17 reps **


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Rebuild

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