LBS BOARD WORKOUTS WEEK 12.28

LBS BOARD WORKOUTS

12/28

DAY 1: (THIS WAS ONE OF THE WORKOUTS I DID; I LOVED IT. PICK A WEIGHT THAT IS EASY ENOUGH WHERE YOU DON’T BREAK FORM, BUT CHALLENGING ENOUGH TO GET A GOOD WORKOUT)

WORKOUT A) EVERY 2MIN: FOR 5 ROUNDS

  • 6 BACK SQUATS (95LB/135LB)

  • 15 KETTLEBELL SWINGS (15-50LB)

WORKOUT B)

12-10-8-6-4 (ASCENDING WEIGHT)

BARBELL OR DUMBELL INCLINE BENCH

12-14-16-18-20

DB WALKING LUNGES

**DO 12 INCLINE BENCH PRESS STRAIGHT INTO 12 DB WALKING LUNGES, 10 INCLINE BENCH PRESS, STRAIGHT INTO 14 DB WALKING LUNGES...AND SO ON…**

WORKOUT C) 4 ROUNDS

  • 6 PUSH-UPS

  • 10 PULL UPS

  • 12 HANGING LEG RAISES

WORKOUT D) CONDITIONING / 4 ROUNDS

  • 12 WALL BALLS

  • 12 CAL ASS BIKE OR ROW

  • 12 SUMO DEADLIFT HIGH PULL (55-95LB)

  • 12 CAL ASS BIKE OR ROW


 

DAY 2: CARDIO /CORE

WORKOUT A) 5 ROUNDS; EACH ROUND IS 4 MINUTES

**THESE SHOULD BE ALL OUT EFFORT, SO THAT YOU ARE DONE BEFORE THE 4MIN IS UP, AND WHEN THE NEXT 4MIN STARTS, YOU START THE NEXT ROUND**

  • 12 CAL ECHO BIKE

  • 12 CAL ROW

  • 20 CAL BIKE ERG (DAMPER 10)

(NO REST; YOUR REST IS THE TIME BETWEEN TIL THE NEXT 4 MINUTES)

WORKOUT B) CORE: 3 ROUNDS


 


DAY 3:

WORKOUT A) 3 ROUNDS (10MIN TIME CAP)

WORKOUT B) 2MIN ROUNDS X 5 (SET A TIMER, EVERY TWO MINUTES FOR 5 ROUNDS)

  • 6 DEADLIFTS (95-135)

  • 10 HANGING LEG RAISES

(THIS WILL TEST YOUR GRIP STRENGTH)

WORKOUT C)

12-10-8-6-4 FRONT SQUATS

12-14-16-18-20 LAT PULLDOWNS

WORKOUT D) 3 ROUNDS

WORKOUT E) OPTIONAL….

  • 1000M ROW FOR TIME


 





DAY 4:

WORKOUT A) 15-12-9-6

BARBELL FLOOR PRESS

BARBELL BENT OVER ROWS

BARBELL SHRUGS

WORKOUT B) 4 ROUNDS

  • 8 PULLUPS

  • 12 BARBELL PUSHPRESS

  • 15 BANDED STRAIGHT ARM PULLDOWNS

WORKOUT C) 3 ROUNDS

  • 12 BARBELL OR DB SKULLCRUSHERS

  • 12/SIDE ALT DB BICEP CURLS

WORKOUT D) FINISHER; 3 ROUNDS





 

DAY 5: BODYWEIGHT WORKOUT CHALLENGE

(FROM IBEX TRAINING…)

  1. 5 ROUNDS: 45 SEC WORK/15 SEC REST (THE REST IS FOR TRANSITION)

  • AIR SQUATS

  • HAND-RELEASE PUSH UPS

  • ALT V-UPS

  • BURPEES

  • JUMP LUNGES OR ALT LUNGES (NO JUMP)

  • PUSHUP /PLANK SHOULDER TAP

(REST 60SEC BETWEEN ROUNDS; THE GOAL IS TO GET THE SAME NUMBER OF REPS FOR EACH EXERCISE; EACH ROUND)






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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