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:


Rest 3-5 min…

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



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


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