LBS BOARD WORKOUTS/CHALLENGE WEEK 4

LBS CHALLENGE WORKOUTS

WK 4) 1.18.2021

DAY 1: TOTAL BODY CONDITIONING

WORKOUT A) 16MIN AMRAP (AS MANY ROUNDS AS POSSIBLE IN TIME LIMIT)

  • 4 PULLUPS

  • 6 DEADLIFTS (135-185)

  • 8 BOX JUMPS OR WEIGHTED STEP UPS (ALT)

  • 10 V-UPS

WORKOUT B) 14 MIN AMRAP (USING ONE BARBELL; 55-95LB)

WORKOUT C) 10 MIN AMRAP


DAY 2: LOWER BODY

WARM UP) 6 MIN TIMER: 60 SEC OF WORK/ 60SEC OF REST

* YOU WILL DO EACH EXERCISE IN ORDER, LUNGES FOR 60SEC, THEN REST, AIR SQUATS FOR 60 SEC, THEN REST 60 SEC, ETC***

  • MOUNTAIN CLIMBERS

  • WALKING LUNGES

  • AIR SQUATS

WORKOUT A) SUPER SET / 4 ROUNDS

WORKOUT B) SUPERSET / 3 ROUNDS

WORKOUT C) GIANT SET / 3 ROUNDS


Day 3: core/conditioning

WORKOUT A) 20-15-10

WORKOUT B) BODYWEIGHT CONDITIONING (20MIN AMRAP; AT LEAST TWO ROUNDS)

(TRY TO GET AT LEAST TWO ROUNDS!!)


DAY 4: UPPER BODY PUSH/PULL

WORKOUT A) SUPERSET; 3 ROUNDS

WORKOUT B) 4 ROUNDS X 15/12/10/8 REPS

** EACH ROUND, MOVE UP IN WEIGHT AS THE REPS LOWER**

WORKOUT C) 3 ROUNDS X 10-12 REPS

  • DB FLAT BENCH PRESS

  • DB SINGLE ARM ROWS (PER SIDE)

WORKOUT D) 3 ROUNDS X 20/15/10 REPS


DAY 5:

WORKOUTS A) 1ST ROUND: 20 REPS OF EVERYTHING; 2ND ROUND: 15 REPS/CAL OF EVERYTHING; 3RD ROUND: 10 REPS/CALS OF EVERYTHING

  • CALORIES ON BIKE ERG (DAMPER 10)

  • HANGING LEG RAISES

  • CALORIES ON ROWER

  • PULL-UPS

  • CALORIES ON ECHO BIKE

  • ALT DB SNATCHES


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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