LBS BOARD WORKOUTS 12/14/2020

Updated: Dec 15, 2020

LBS BOARD WORKOUTS

WEEK 12/14/2020 - LBS CHALLENGE IS UNDERWAY!

MONDAY 12/14 (CONDITIONING PIECES)

WORKOUT A) 3 ROUNDS

16 ALT DB SNATCHES https://youtu.be/RgVF8O-8jXA
20 GOBLET SQUATS
2 MIN ROWER (ALL OUT MAX CALORIES)

**REST 2 MINUTES BETWEEN ROUNDS**

WORKOUT B) 3 ROUNDS (ONE BARBELL/LIGHTWEIGHT)

10 DEADLIFTS
8 POWER CLEANS https://youtu.be/KjGvwQl8tis?t=39
6 PUSH PRESS
4 THRUSTERS https://youtu.be/aea5BGj9a8Y
2 MIN BIKE ERG OR ECHO BIKE

(REST 3MIN BETWEEN ROUNDS)

**OPTIONAL CORE**

AB ROLLOUTS PRACTICE
DB WAITER CARRY

TUESDAY 12/15/2020 (LOWER BODY)

WARM UP: (WARM UPS ARE NOT MEANT TO BE DONE “ALL OUT” HIGH INTENSITY, THIS SECTION IS JUST TO GET YOUR BODY TO WAKE UP AND MOVE. 2 rounds:

20 CAL BIKE OR ROW
20 WALL BALLS
15 CAL BIKE OR ROW
15 KB SWINGS
10 CAL BIKE OR ROW
10 V-UPS

STRENGTH CIRCUIT: 3 ROUNDS

15 HEX BAR DEADLIFTS OR DUMBBELL DEADLIFTS
20 HIP CIRCLE BANDED WALKS https://youtu.be/LTbDG9C03nM

STRENGTH CIRCUIT: 4 X 12/10/8/6

FRONT SQUATS
SINGLE LEG RDL’S https://youtu.be/PHZ-RBb8KYc

** EACH SET, MOVE UP IN WEIGHT, BUT IT SHOULD NOT BE TO FAILURE**

CONDITIONING: 10 MIN AMRAP

10 BURPEE BALL SLAMS
15 HANGING LEG RAISES
20 AIR SQUATS

**AMRAP = AS MANY REPS/ROUNDS AS POSSIBLE IN THE ALLOTTED TIME FRAME**

RECOVERY:

DO NOT FORGET TO STRETCH AND ROLL AFTER YOUR WORKOUT. RECOVERY IS VERY IMPORTANT, WHETHER YOU ARE A COMPETITIVE ATHLETE OR JUST TRYING TO STAY HEALTHY AND IN SHAPE.

WEDNESDAY: 12/16/2020 (CORE/ARMS)

START WITH 2 MIN OF JUMP ROPE

10 SIDE V-UPS (LEFT) https://youtu.be/PY_Huxrt89g
30 SEC SIDE PLANK (LEFT)
10 SIDE V-UPS (RIGHT)
30 SIDE PLANKS (RIGHT)
20 ALT TOE TOUCHES (10/SIDE)

** REST AND REPEAT ONCE MORE **

START WITH 2 MIN OF ROWING

10 KNEELING BANDED WOOD CHOPS (LEFT) https://youtu.be/VZfra0UW0v0
10 HANGING OBLIQUE RAISES https://youtu.be/fyXp_lfqBQU
10 KNEELING BANDED WOOD CHOPS (RIGHT)
10 HANGING STRAIGHT LEG RAISES (LEGS ABOVE HIPS)

** REST AND REPEAT ONCE MORE**

START WITH 2 MIN OF JUMP ROPE

10 KNEELING BALL SLAMS (LEFT) https://youtu.be/TJltOvjKOBU
20 LYING LEG LIFTS https://youtu.be/Wp4BlxcFTkE
10 KNEELING BALL SLAMS (RIGHT)
20 OBLIQUE MOUNTAIN CLIMBERS (20/SIDE)

** REST AND REPEAT ONCE MORE**

ARMS!!

21’S BICEP CURLS
20 BANDED TRICEP PUSHDOWNS
10 HAMMER CURLS SUPERSET W/ 10 WIDE BICEP CURLS
10 DIPS

** REST AND REPEAT TWICE MORE**

THURSDAY: 12/17/2020 (UPPER BODY)

WARM UP: 2 ROUNDS

2MIN CARDIO
STRETCH AND ROLL

STRENGTH CIRCUIT A) 3X 12/10/8

BB BENCH SUPERSET W/ 10 BAND PULL APARTS AFTER EACH SET

** EX: 12 BENCH, STRAIGHT INTO 10 BAND PULL APARTS,...**

STRENGTH CIRCUIT B) 3X 12/10/8

DB SEATED SHOULDER PRESS SUPERSET W/ 10 DB BENT OVER ROWS

STRENGTH CIRCUIT C) 3X 15/12/10

WIDE GRIP PULLDOWNS
DB LATERAL RAISE
DB SKULLCRUSHERS

CONDITIONING: 3 ROUNDS

60 SEC BIKE
10 BURPEES

( THIS SHOULD BE AN ALL OUT EFFORT) REST, THEN REPEAT AGAIN.

FRIDAY: 12/18/2020 (TOTAL BODY)

3-4 ROUNDS (USE ONE BARBELL FOR ALL LIFTS)

15 BARBELL ROWS
15 V UPS
20 KB SWINGS
10 BB PUSH PRESS
10 BURPEE STEP UPS OR BOX JUMPS
20 KB SWINGS
10 DEADLIFTS
10 PULL UPS
20 KB SWINGS

**OPTIONAL: TABATA ON ROWER

20 SEC ALL OUT
10 REST

(REPEAT 8X; SHOULD EQUAL TO 4 MINUTES TOTAL)