THE FINALE

Updated: Mar 18, 2021


LBS BOARD WORKOUTS

WEEK 3.15.2021

**THE END OF THE 16 WEEKS OF THE CHALLENGE WORKOUTS...STARTING IN APRIL, GET READY FOR #FITNESSFRIDAYTHROWDOWNS/ SUMMER SERIES OF WORKOUTS…. WITH A FEMALE/MALE WINNER IN JUNE…**


DAY 1/ FULL BODY FUN

ONE GIANT BODYWEIGHT ONLY CIRCUIT: REPS ARE 10-1

RUN 400M THEN...REPS ARE 1-10

  • BURPEES

  • BUTTERFLY SIT UPS

  • AIR SQUATS

  • PUSH UPS

  • PULL UPS

**DIRECTIONS: SET 1) 10 REPS; SET 2) 9 REPS; SET 3)8 REPS...ETC...TIL THE FINAL SET OF 1 REP...THEN RUN 400M...THEN … SET 1) 1 REP OF EACH EXERCISE...ETC..ALL THE WAY TIL YOU FINISH WITH 10 REPS OF EACH EXERCISE.




 



DAY 2: ITSSSS A LEG DAY

WARM UP: 2 ROUNDS

  • 500M ROW OR 1000M BIKE ERG

  • 10 BOX JUMPS (IF YOU CAN’T BOX JUMP, JUMP ONTO A LOW PLATFORM FOR PRACTICE)

  • 15 KB SWINGS

  • 20 DB DEFICIT SUMO SQUATS https://youtu.be/JYMXpg1F9OA

STRENGTH: BACK SQUATS

  • SET 1) 12 REPS

  • SET 2) 10 REPS

  • SET 3) 8 REPS

  • SET 4) 6 REPS

  • SET 5) 4 REPS

  • SET 6) 2 REPS

PART 2: TAKE 60% OF YOUR 2 REP WEIGHT

  • 2 SETS X 8 REPS

EX: IF MY 2 REP WEIGHT WAS 185; 185 X 60% =111LB ( SO I’D DO 110LB/115LB FOR 2 SETS X 8 REPS)

WOD: 2 ROUNDS; REST 2-3MIN BETWEEN ROUNDS

**IF YOU ARE WORKING OUT WITH A PARTNER...HAVE THE PARTNER DO THE FIRST ROUND TIMED, AND THEN YOU GO NEXT WHILE YOUR PARTNER TIMES YOU…**

  • 500M BIKE ERG

  • 10 SINGLE ARM WALKING LUNGES (LEFT ARM)

  • 20 GOBLET SQUATS https://youtu.be/a-dqF4NL2K4

  • 10 SINGLE ARM WALKING LUNGES (RIGHT ARM)

  • 20 GOBLET SQUATS

  • 500M BIKE ERG



 



DAY 3: CARDIO/CORE/ARMS

WORKOUT A) 4 X 5MIN ROUNDS:

  • 10 CAL ROW (‘CAUSE APPARENTLY EVERYONE NEEDS PRACTICE ROWING)

  • 10 ALT DB SNATCH (20-35LB DUMBBELL)

  • 15 V UPS

  • 10 ALT DB SNATCH

  • 10 CAL ROW

(EACH ROUND IS A 5 MINUTE TIMECAP; DO ALL EXERCISES IN ORDER BEFORE THE 5 MINUTES ARE UP; REST 1-3 MINUTES BETWEEN ROUNDS…)

WORKOUT B) 4 ROUNDS X 45 SEC WORK; 30 SEC REST

WORKOUT C) ACCUMULATE 3 MINUTES OF A PLANK

**PUT A TIMER FOR 3 MINUTES, PLANK FOR HOWEVER LONG YOU CAN, DROP TO KNEES IF YOU HAVE TO OR PAUSE THE TIMER TO REST, THEN CONTINUE TIL THE THREE MINUTES IS UP**





 


DAY 4/ PUSH!! PUSH!


WORKOUT A) 4 ROUNDS (INCREASE WEIGHT EACH ROUND)

WORKOUT B) 3 ROUNDS (INCREASE WEIGHT EACH ROUND)

WORKOUT C) 2 ROUNDS (INCREASE WEIGHT EACH ROUND)

FINISHER: ONE ROUND

  • 30 WALL BALLS

  • 20 BURPEES

  • 10 WALL BALLS

  • 5 BURPEES



 



DAY 5/ FITNESSFRIDAY THROWDOWN

WOD 1) 3 ROUNDS FOR TIME::

  • 500M ROW/ OR 400M RUN

  • 15 DOUBLE DB SQUATS (15-25LB DB)

  • 15 WALL BALLS (8-20LB WALL BALLS)

**MY TIME: 11.28…. I USED 20LB DB’S AND 14LB WALL BALL**

*CHERISH’S TIME WAS 11:31, SHE USED 15LB DB’S, 6LB WALLBALL, AND RAN 400M ON THE TREADMILL**

WOD 2) 15MIN TIME CAP

  • 40 CAL BIKE ERG (DAMPER 5)

  • 20 CLEAN & JERKS (55LB) …(GUYS USE 75LB ON THE BARBELL)

  • 30 GHD OR ABMAT SITUPS

  • 30 KNEE RAISES

  • 20 CLEAN & JERKS (55LB)

  • 40 CAL BIKE ERG (DAMPER 5)

**MY TIME….13:00… I DID A BARBELL WEIGHT OF 55LB CLEAN & JERK, AND USED THE GHD NOT THE ABMAT**


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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