Wednesday Nov 7th – LP FIT & LIFT

Warm Up

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Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Midline (15 mins)

4 Rounds – Rotate EMOM:

  • 20sec Top of Dip Support Hold

  • 25sec Hollow Hold on Bench

  • 30sec Handstand Hold Facing Wall

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Part 3 – Gymnastics (10 mins)

Strict Gymnastics

  • AMRAP 10:

    • 5 Strict EQ/Ring Dips

    • 10 Inverted Barbell Row

    • 15 Hollow Rocks

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Part 4 – Steady State (25 mins)

Focus is on Building Aerobic Base to improve all around FITNESS, RECOVERY & HEALTH!

  • Each week work at a different Conditioning Station.

  • Turn the Music up, Settle into a steady pace & hold on for the long haul.

  • Have Fun with up to 8 Friends @ each Station

Station 1: Running – Bundle up for an outdoor run OR get down & dirty on the turf! 🏃🏼‍♀️

  • B: 3 Lengths/Minute

  • I/M: 4 Lengths/Minute

  • A: 5 Lengths/Minute

Station 2a: Rowing – Hold on tight! Enjoy the view 🚣🏼‍♂️

  • B: 3:00/2:30

  • I/M: 2:30/2:15

  • A: 2:15/2:00

Station 2b: Biking – Strap up tight & enjoy the ride! 🚴🏼‍♂️

  • B: 3:00/2:30

  • I/M: 2:30/2:15

  • A: 2:15/2:00

Station 3: Circuit – Don’t Stop the PARTY! 🔥 Keep moving…..

  • Skips – 100 Reg, 50e Leg, 100 Boxer, 50 DU/100 Reg

  • Climbers – 100 Reg, 50 Cross Body, 20 Spider, 10 Burpees

  • Boxes – 50e Toe Taps, 50e Up-Dn, 50e Crossover, 50 Lateral Toe Taps, 50 Touch Downs

  • BOSU Med Ball – 10 Swings, 10e Axe Chops, 10e Over & Back, 10 Thrusters

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BONUS – OLY Lifts – Week 1

Part 1 – Clean & Jerk

  • 3 sets x 2 reps @ 85%

 

Part 2 – Pause Front Squat

  • 4 sets x 2 reps @ 75%

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