LBS summer sizzle series

LBS SUMMER SERIES

7.26.21

Warm up) 3x

300m row

15 db hammer curls (left) https://youtu.be/HWEkjifvV50

10 renegade rows w/ pushup https://youtu.be/731lQp2shpY

15 db hammer curls (right)

Circuit A) 4x15/12/10/8

Wide grip pulldowns

Close grip bicep curls https://youtu.be/mRACeRDHe24

DB pullovers https://youtu.be/FK4rHfWKEac

Cardio WOD: 10 min AMRAP (using one light barbell)

5 deadlifts

3 barbell bent over rows https://youtu.be/VKFeB7ST830

2 power cleans https://youtu.be/GvfFf4xDNqM

1 squat thruster https://youtu.be/L219ltL15zk

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Day 2/ Legz

Warm up) 2x

400m run OR 25 cal ECHO BIKE

10/side bodyweight bulgarian split squats https://youtu.be/kBQ1krvKFBU

10 kb swings

10 kb goblet jump squats https://youtu.be/NUmNNlmdPEg

(After the two rounds, make sure to stretch and roll AGAIN)

Circuit A) 4x

8 Back squats

10 db SINGLE arm overhead walking lunges (5/arm) https://youtu.be/DOCHZuS03Rg

**rest between rounds; try to move up in weight each set**

Cardio WOD) 10min AMRAP: (aim for three rounds)

15 WALL BALLS

10 BURPEE BOX JUMPS https://youtu.be/CJTG76102Ks

OR BURPEE STEP up’s https://youtu.be/nbAxHXFAn34

10 HANGING LEG RAISES

Circuit B) 4x15/12/10/8

Heel elevated goblet squats https://youtu.be/DwgTJ66n5Cw

Barbell RDL’s https://youtu.be/a4Hn_8ktTTw

Barbell weighted calf raises

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Day 3/ aerobic capacity

**This is a track day… or cardio day...Track workouts are at 7:30pm at LHS…**

**choices**

2-3mile walk/jog/run

Or…

10km bike erg for time on damper 4-5

Or…

Track at 7:30pm

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Day 4/Push your upperlimits

Warm up) 3x

400m row or 10 cal ECHO bike

5 man makers https://youtu.be/H7iF5rNSoC4

10 iron crosses https://youtu.be/-FylaRaYCck

Circuit A) 4x10-12

Barbell push press https://youtu.be/X6-DMh-t4nQ

Trx row or pull ups

Circuit B) 3x10-12

Close grip pulldowns https://youtu.be/v_eJFvdAcUw

Db incline bench https://youtu.be/Fv5EYoJfRt4

Db lateral raises

Circuit C) 3 x 40sec of work/ 20 sec rest

Hammer curls

Plank tap - push ups (2 shoulder taps + 1 pushup) https://youtu.be/JDZ4VR2neiM

Tricep overhead extensions https://youtu.be/g1cljJbagr0

Plank on forearms

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Fitness Fun Friday

**I did this workout from IBEX training system...It was simple; but stupid hard**

400m run

25 wall balls (i used 15lb)

10 db clean & jerk https://youtu.be/UQNhTMfc5MM

400m run

25 wall balls

8 Devil’s press https://youtu.be/zlqEtAUds-I

400m run

25 wall balls

6 db burpees https://youtu.be/AUmrtIzF4IE

400m run

25 wall balls

4 db squat cleans https://youtu.be/JwaGTOxUSeg