Sprint into Spring Series 3.22.2021

Updated: Mar 24, 2021


Sprint into Spring series 3.22.2021

**Congratulations to our winner of LBS’ first transformation challenge. Congrats to the runner ups and all those who participated and put in the hard work. I can not express enough how proud I am of you all. Spring is here...a new series of workouts and challenges...In mid April I will start the summer series challenge of workouts. For those that sign up, we will have one male winner/ one female winner.


Week 1 (3.22.2021)


Day 1: springing into action


Warm up: 2x

  • 100x jump ropes

  • 30 sec of bear plank walk outs https://youtu.be/_98uMqD03cw

  • Rest

  • 30sec of side plank (left)

  • Rest

  • 30sec of v-ups

  • Rest

  • 30sec of side plank (right)

Rest then repeat once more


Circuit 1) 4 sets x 15/12/10/8


Cardio #1) 2x

  • 500m row (try to aim under 3min)

  • Rest 30 sec

  • 250m row (try to aim under 1:30sec)

Rest 1-2min...repeat again


Circuit 2) 4 sets x 10/8/6/4

  • Deadlifts (light to moderate weight)

  • Pull ups

Cardio #2) 2x (bike erg)

  • 1000m/ damper level on 5 (this should be about the same time as your 500m row)

  • Rest 30 sec

  • 500m / damper level on 5 (should be about the same time as your 250m row)

Rest 1-2 min and repeat


Circuit 3) 3 rounds (no resting until all three rounds are finished)

  • 20 kettlebell swings

  • 15 air squats

  • 10 hanging knee raises (knees above hip level)





 


Day 2: build the foundation

Warm up: 2 rounds


Strength: Barbell back squats

**Every Minute on the minute for 7 minutes: 5 barbell back squats @70% of your heaviest weight from last week


Bodybuilding the legs: 4 sets x 12 reps of each exercise:

(do 4 sets of each before moving on to the next pair of exercises)



**each exercise is paired w/another exercise to do right after another**



 




Day 3: summer body flush

Circuit 1) TWO ROUNDS for time:

POST YOUR TIME ON THE SITE OR IG AND TAG @LEMOOREBARBELLANDSTRENGTH


Rest 3-5 min…


Circuit 2) core….. 3 rounds x 30 sec each




 


DAY 4: EASY LIKE A SUNDAY MORNING

Warm up: 2x


Strength: Barbell Overhead Press https://youtu.be/_aISMzimYEA

  • Set 1: warm up with bar

  • Working sets are: 3 x 5 reps building in weight

**the barbell strict overhead press is the most underestimated power move. It's a compound movement that utilizes the entire body (when done correctly). Do not arch your back. If you find yourself doing that, lighten the weight and work on quality of

movement.


Bodybuilding: 4 sets x 12 reps each…


WOD: 4 ROUNDS: (can be done outside if it’s a nice day)

  • 200 jump rope

  • 20 ball slams

  • 200m run w/med ball or slam ball

  • 20 ball slams

(Rest 60sec-90sec between rounds)





 


Day 5: #FitnessFridayThrowdown

**every friday i will post a throwdown wod...be sure to post your time and tag us…**


Note: every year the crossfit community does “open” workouts. These workouts are for everyone to do if they choose. Although I've never been a part of a crossfit affiliate, I’ve been doing these open workouts since I discovered crossfit in 2005. Each year I like to test myself and my level of fitness. Heres workout #2 of the 2021 open WODS.


For time: (with a timecap of 20min)


10 alt DB snatches

15 burpee box jump overs or step overs (20” box for girls/ 24” box for guys)

20 alt DB snatch

15 burpee box jump overs or step overs

30 alt DB snatch

15 burpee box jump overs or step overs https://youtu.be/GLktGkmcvWE

40 alt DB snatch

15 burpee box jump overs or step overs

50 alt DB snatch

15 burpee box jump overs or step overs


Females: 20lb DB/ 20” box height (says it on our box)

Males 35lb DB / 24” box height


My time: 16:01

If you do not finish within the time cap, write where you left off. TAG US in your results.


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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