LBS CHALLENGE WORKOUTS 2.1.2021




LBS CHALLENGE WORKOUTS

WEEK 2.1.2021

**YOU’LL NOTICE THESE WORKOUTS ARE HIGH INTENSITY, KEEPING YOUR HEART RATE HIGH AND IN A FAT BURNING ZONE, WHILE STILL BUILDING MUSCLE ENDURANCE AND STRENGTH**



 

DAY 1: TOTAL BODY


PART A) 3 rounds: **1st round 2000m bike erg, 2nd round 1500m, 3rd 1000m bike**

2000m bike erg, 1500m, 1000m

5 deadlifts (start at 50% and add weight to each set)

10 DB thrusters (20-35lb dumbbells)

15 kb swings

**after each round on the bike, do a set of deadlifts, thrusters, and kb swings**


PART B) 3 rounds:

800m row ,600m, 400m

5 pull ups

10 barbell (start at 55% of bench max, add weight each round)

15 db front /lateral raises (front + side + 1 rep)


PART C) 2 rounds:

20 cal echo bike

5 burpees

10 box jumps

15 wall balls



 

Day 2: lower body assault

WARM UP: 3 ROUNDS

90SEC OF CARDIO OF YOUR CHOICE

12 banded good mornings

15 air squats

20 hip circle lateral walks (10/side) https://youtu.be/Pzm_1oyCU6Q

PART A) PAUSED FRONT SQUATS

PART B) BACK SQUATS

  • 3 SETS OF 12 REPS @ RPE 6

PART C) giant set: 3 rounds

FINISHER: 2 ROUNDS

  • 50 JUMP ROPE

  • 20 WEIGHTED CALF RAISES


 

DAY 3: CORE/CONDITIONING

PART A) MACHINE OF CHOICE: ROW, BIKE ERG, OR ECHO BIKE

  • 8 ROUNDS 40SEC ALL OUT WORK/ 20 SEC REST

  • TOTAL NUMBER OF CALORIES

REST 3-5MIN...PICK A DIFFERENT MACHINE

  • 8 ROUNDS 40 SEC ALL OUT WORK/ 20 SEC REST

  • TOTAL NUMBER OF CALORIES

(CHECK WHICH MACHINE WAS HARDEST, LEARN TO BE BETTER AT IT)

PART B) 20-16-10


 

DAY 4: UPPER BODY CARDIO ENDURANCE

PART A) 5 MIN EMOM: EVERY MINUTE FOR 5 MINUTES

PART B) 10MIN EMOM: EVERY MINUTE FOR 10 MINUTES

  • 8 PUSH PRESS

PART C) 4 ROUNDS:

  • 20 BANDED FACE PULLS https://youtu.be/HHZ1_OZKLII

  • 10 DB INCLINE BENCH

  • 10 DB BENT OVER ROW

  • 5 MOUNTAIN CLIMBER PUSH UPS (4 CLIMBERS + PUSH UP = 1 REP)

FINISHER: 2 ROUNDS: DROP SETS (15-12-10-8)

  • DB SKULLCRUSHERS

  • DB BICEP CURLS


 

DAY 5: FITNESS FRIDAY’S

PART 1) 3 ROUNDS FOR TIME: (DO NOT STOP TIL ALL 3 ROUNDS ARE DONE)

  • 30 CAL ROW; 20 CAL ROW; 10 CAL ROW

  • 12 WALL BALLS

  • 12 TOES TO BAR OR HANGING KNEE RAISES (KNEE ABOVE HIP LEVEL)

** 1st round 30cal, then do 12 wall balls, 12 toes to bar, 2nd round 20 cal row, then wall balls; toes to bar; 3rd round 10 cal row, followed by 12 wall balls, 12 toes to bar…**

REST 2-3MIN

PART 2) 3 ROUNDS FOR TIME:

  • 8 burpees

  • 12 kb swings

  • 15 box jumps

  • 20 abmat situps

PART 3) optional core





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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