Daniel and Alie BurnsFINISH 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
Sumo deadlift high pulls https://youtu.be/7nt5dOoBSog
Weighted push ups (modify if need to)
Goblet squats https://youtu.be/3gpXflqRiEc
Db floor presses https://youtu.be/fc7sLXRrQaU
Renegade rows https://youtu.be/kTyMWmheIiw
Weighted sit ups https://youtu.be/4YOoMXPnOu4
DAY 2: long live the squat
warm up: 15min amrap:
10 cal row
15 wall balls
20 plate overhead walking lunges https://youtu.be/U6DGs7lz9Mg
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
barbell or dumbbell romanian deadlifts (light weight for hypertrophy)https://youtu.be/7j-2w4-P14I
Landmine squats https://youtu.be/JrtJYtUqGHE or dumbbell sumo squatshttps://youtu.be/oFA7MM2g2Jg
Bulgarian split squats (6/side)
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)
WARM UP: 3X
400M RUN; OR 500M ROW; OR 1000M BIKE ERG (DAMPER 10)
20 KB OR DB DEADBUGS https://youtu.be/pXcG0IH2Nkg
30 SEC BEAR PLANK INTO WALKOUT https://youtu.be/_98uMqD03cw
30 SEC SIDE PLANK / SIDE
1ST SET X 15 REPS, 3 SETS X 10-12 REPS (HEAVY AS POSSIBLE)
WIDE GRIP PULLDOWNS
CLOSE GRIP BENT OVER ROWS https://youtu.be/64ErKHB5TzA
ALT BICEP CURLS (/SIDE)
1ST SET X 15 REPS; 3 SETS X 10-12 REPS (HEAVY AS POSSIBLE)
CLOSE GRIP PULLDOWNS https://youtu.be/v_eJFvdAcUw
WIDE GRIP CABLE BENT OVER ROWShttps://youtu.be/VOzfJeXCoQo
BICEP CURLS “21’S” https://youtu.be/2JOXXpD4HcY
1ST SET X 15 REPS; 3 SETS 10-12 REPS (AS HEAVY AS POSSIBLE)
BARBELL BENT OVER ROW (UNDERHAND) https://youtu.be/iQ3whm9sSIE
LANDMINE ROW https://youtu.be/A-Y_j87nt-A
HAMMER CURLS https://youtu.be/P5sXHLmXmBM
DAY 4: AWWW; PUSH IT…
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**
3 ROUNDS
400M ROW (OR 10 CAL ECHO BIKE)
10 BARBELL BENCH PRESS
15 BANDED TRICEP PUSHDOWNS
3 ROUNDS
200M ROW (OR 5 CAL ECHO BIKE)
10 BARBELL PUSH PRESS
15 DB LATERAL RAISES
2 ROUNDS
10/SIDE LANDMINE PUSHPRESS https://youtu.be/2O-AaN6dUSc
15 PLATE FRONT RAISES
10 PLATE AROUND THE WORLD https://youtu.be/6t7iQj4rpTc (THIS IS NOT AN EGO LIFT; USE LIGHT WEIGHTED PLATE)
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 **