LBS SUMMER SERIES


LBS Summer sizzle

Week 8.2.2021

** Last weeks of conditioning…#SeptemberStrength is coming soon**



 

Tabata Monday

Each circuit is 4 minutes long. 20 sec of WORK/10 sec of REST

Circuit A) 4 minutes; box jumps and pull ups

** keep repeating the circuit until the 4 minutes are up. Try to get the same amount of reps for each exercise in each round**

20sec box jumps

10 sec rest

20 sec jump rope

10 sec rest

Circuit B) 4 minutes; Kettlebell swings and alt DB snatches

20 sec of kettlebell swings

10 sec rest

20 sec alt DB snatches https://youtu.be/OktkfRlGcns

10 sec rest

Circuit C) 4 minutes; hand-release push ups and abmat situps

20 sec of hand-release push ups https://youtu.be/zPrcw-WIdZs

10 sec rest

20 sec of abmat situps https://youtu.be/VIZX2Ru9qU8

10 sec rest

Circuit D) 4 minutes; Wall sit and planks

20 sec of wall sit

10 sec rest

20 sec of planks

10 sec rest


 

‘Til you collapse

Warm up) 1x

400m run

10/side hip swings

20 sec squat stretch and lunge stretches

WOD) 20-16-12-8-4

Barbell squats

Weighted walking lunges

KB swings

DB RDL’s

Calories on the Rower

**Try to increase weight as the reps lower in each round**


 

Wednesday Airways

Testing…


ONE MILE run….

**a mile is: from LBS head towards the movie theaters, take a right on D St, head west on D street towards the apartments,at the apartments (the pink house on the corner) take a right onto E street, run towards LBS.**

Rest 5-10min…

1000m ROW for TIME!!

**try to get it 4min or under**

Rest 5-10min

5000m on the BIKE erg for TIME!!

** SET damper to 4-5**

Keep these times for the end of the month…


 

Thursdays are NOT fridays



warmup:) 2x

20 band pull aparts

10 push ups

5 windmill / side

Strength: Bench **RPE: RATE OF PERCEIVED EXERTION. ON A SCALE OF 1-10; 1 BEING EASIEST (YOU CAN DO REPS OF 20); 10 BEING THE MAX ONE REP...

1x10 @ warm up RPE 4.5/5

1X8 @ RPE 6

1x8 @ RPE 8

1X8 @ RPE 8

1x12 @ RPE 4.5/5

Circuit) 3x

DB incline bench x12 https://youtu.be/Fv5EYoJfRt4

Db front/ side lateral raises x12

Db pullovers x10 https://youtu.be/FK4rHfWKEac

Bench dips x5

Rest….

Wod) 3x

Db push press x12

Renegade rows x10

Burpees x 5


 

Fridayzzzzz

warm up) 2x

15 cal row

5 negative pull ups OR 10 TRX rows

60sec weighted plank

Strength) Deadlifts

1x10 @ RPE 4.5/5

5x8 @ RPE 6

Circuit) 3x

Wide grip pulldowns x12 https://youtu.be/UWhyxvCCzhw

Db bent over rows x10 https://youtu.be/VP_f9V854og

Db shrugs x8 https://youtu.be/llSrlpd7TEE

Seated alternating bicep curls x20 https://youtu.be/g_FIfe2_GUo

Wod) 4x

200m run

10 hanging leg raises







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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