LBS BOARD WORKOUTS


LBS CHALLENGE WORKOUTS

Week 2.8.2021


Day 1: everything

Warm up: 3 rounds for quality

  • 200m run or 300m row

  • 5 man makers

  • 10/side single arm kneeling Kb press

Workout A) 15min amrap: start light, add weight each set IF you are able

  • 7 deadlifts

  • 5 power cleans

  • 3 push press

  • 15 cal row or bike erg (damper 10)

Workout B) 10 min Amrap:

  • 12 Db flat bench

  • 10 renegade rows

  • 8 bench dips

  • 10 burpee ball slams

Workout C) 60sec of work, 30sec rest… until you accumulate 100 reps of EACH exercise…

  • abmat sit-ups

  • Tricep pushdowns

  • Bicep curls

  • Band pull aparts


 

Day 2: lower body fun

Warm up: Every 5 min for 15 min:

  • 200m run or 400m row

  • 5 BURPEE/MOUNTAIN CLIMBERS (4 CLIMBERS + 1 BURPEE = 1 REP) https://youtu.be/_7RhgynmG4w

  • 10 Step Ups (5/side) (HOLD KB IN GOBLET POSITION)

Workout A) GIANT SET: 4 ROUNDS

  • 10 goblet SQUATS w/kb or dumbell

  • 15 KB SWINGS

  • 20 WALKING LUNGES

Workout B) barbell back squats

  • 4 sets @ 12/10/8/6

**move up in weight each set as reps lower**

Workout C) finisher: 50 reps of each exercise with as little rest as possible


 

Day 3: cardio conditioning

40 min timecap:

  • Start with: 35 cal echo bike or 50cal row

Then…

3 rounds of:

12 hanging leg raises

12 wall balls

Finish with…. 35 cal echo bike OR 50cal row

Rest 5min

Start with 1000m bike erg OR 400m run

Then…

3 rounds:

12 kb swings

12 burpees

12 box jumps or step overs https://youtu.be/6O9tCAwLW8E

Finish with: 400m run OR 1000m bike erg



 

Day 4: back/biceps/core

Warm up: 5min amrap: as many reps/rounds as possible in 5 minutes

  • 10 cal ROW

  • 10 Banded deadlifts

  • 5 negative pull ups (jump up, slowly descend)

Workout A) strength sets Deadlifts

  • 10/8/6/4/2

  • Go to a heavy 2 rep

**each set add weight, as the reps lessen**

Workout B) 4 rounds x 12 reps each

  • wide grip pulldowns

  • Barbell pendlay rows

  • Db hammer curls (if Alt, 12/side)

Core circuit: 3 rounds: 40sec work/20sec rest

  • v ups

  • Straight arm planks

  • Alt toe touches

  • Forearm planks

  • Flutter kicks


 

Day 5: FITNESS FRIDAY

Ashlie and I did this Sunday night….

FIVE ROUNDS FOR TIME:

1000m bike erg (damper 5 or above)

500m row

200m run (if you’re using the treadmill it's .12mi; if you’re running outside it’s to the left of the driveway towards the senior home that says “OFFICE”....)

** OUR TIMES WERE 37:48; 39:32**


HAPPY ALOHA FRIDAY….


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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