2020-08-10
Justin and Cortney will be back with Post Workout Shakes and Teas on Tuesday and Thursday! Check out the menu and see nutrition details for the Shakes and Teas! (at the bottom of the post) Feel free to email us at askitlifestyle@gmail.com if you have any questions! You can fill out the sheet at the gym or email your order!
Please pre-pay by either cash at the gym or Venmo. Venmo handle is Justin_Woodruff
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Running Workouts
Speed
1 mile Warm up
Distance
10 Rounds of 200 meters fast/200 meter recover
Or
Time
10 rounds of 1 minute fast/ 2 minute recover
5-10 min Walk Cool Down
Midline
1 mile walk-jog-push
10minute moderate pace followed directly by a 90 second push
4 minute walk/jog recover
8 minute moderate pace followed directly by a 60 second push
3 minute walk/jog recover
6 minute moderate pace followed directly by a 30 second push
2 minute walk/jog recover
4 minute moderate pace followed directly by a 15 second push
Distance
Warm up walk jog for 2-3 miles OR 20 minutes very EZ pace
Settle in for 2 miles or 20 minutes VERY EZY
1-2 miles at a moderate push
Cool down with a walk jog
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Workouts
Monday, August 10th
Strength
4 Rounds (This is for quality do not rush connect mind to body)
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8-10 Strict Pull Ups (Scale accordingly)
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8 Back Rack Reverse Lunge Right
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REST 30 seconds between the Right and the Left
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8 Back Rack Reverse Lunge Left
*Walk 100 Meters before you start the next round
ABS
3 Rounds
Tabata Style 20 on/10 off
1.Russian Twists
2.V Ups
3.Plank Hold
4.Superman
5.Bent Knee Windshield Wipers
CONDITIONING
27-24-21-18-15-12-9-6-3
54-48-42-36-30-24-18-12-6
Kettlebell Swing
Double Under
Tuesday, August 11th
Strength
EMOM 8 (Alternating)
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10 Floor Press
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10 Ring Dips
EMOM 8 (Alternating)
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8 Arnold Press
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8 Lateral Raises
EMOM 8 (Alternating)
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8 Right arm row/ 8 Left arm row
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16 total bicep curls alternating
Conditioning with ABS!
5 Minute AMRAP REST 3 minutes Pick up where you left off 5 Minute AMRAP
20 Goblet Squats
10 Lateral DB Hop Overs
25 Sit ups
10 Lateral DB Hop Overs
20 Alt DB Cleans
10 Lateral DB Hop Overs
Wednesday, August 12th
Happy Birthday Dad!!! (AKA Chuck)
5 Rounds of Cindy
1951 Meter Row
5 Rounds of Cindy
69 Calorie Bike
5 Rounds of Cindy
AB CASHOUT
8 Rounds
12 V-ups
12 Russian Twists
Thursday, August 13th
Strength
4Rounds for quality working at a moderately heavy weight (add 5-10lbs from prior week)
1 Power Clean
2 High Box Jump (step down)
3 Squat Cleans
4 Broad Jumps
Rest 2 minutes in between rounds
ABS
8-1
V-ups
1-8
Superman
Conditioning
4 Rounds (3minutes)
400 Meter Run
ME Wall Balls in Remaining Time
Rest 1 minute
Friday, August 14th
Strength
Stay well shy of hard effort… Build to a moderate weight
Snatch Balance – 3×3
Snatch Pulls – 3×3
Full Snatch – Reps 5-4-3-2-1 (increasing weight to about 85-90% of max)
***Full reset at bottom of each rep
Rest as needed between sets
ABS
3 Rounds of each Complete each round before moving on to the next
30 on/:15 off
– Russian Twists
– Weighted Sit ups
– Crossbody Mountain Climbers
Conditioning
HOPE
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
Rest
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises.