Weekly Workouts: 02/11/2019 - 02/17/2019

Our noon Lift-Off member, personal training client, and owner of Atlanta Sport and Social Club (across the street) competed in his very first powerlifting meet on Saturday and placed third in the state in men's masters.  We are proud of your hard work, Kevin!

MONDAY WORKOUT

EQUIPMENT NEEDED: None.

“3x5”

#1: Complete as many rounds as possible in 5 minutes

10 V-ups

10 Reverse Lunge Steps (5/leg)

Sprint 100 yards

***Rest 1 minute***

#2: Complete as many rounds as possible in 5 minutes

10 Pushups

Sprint 100 yards

***Rest 1 minute***

#3:Complete as many rounds as possible in 5 minutes

5 Star Jumps

10 Squats

Sprint 100 yards

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

#1: Complete as many rounds as possible in 8 minutes

16 Kettlebell Swings

8/8 Sit Throughs

4/4 Walking Lunge Steps (forward)

4/4 Walking Lunge Steps (backward)

***Rest 2 minutes***, then…

#2: Complete as many rounds as possible in 10 minutes

10 Jingle Jangles(each length is ½ rep; set up cones 5 meters apart)

5 Goblet Squats

10 Kettlebell Swings

WEDNESDAY WORKOUT

#1: Every 30 seconds for 5 minutes

10 Kettlebell Swings

Rest in the remaining time each 30 seconds interval.

#2: Every minute on the minute for 16 minutes

Minute #1: 10 Goblet Squats

Minute #2: 12 Box Step-Ups

Minute #3: 100-yard Sprint

THURSDAY WORKOUT

EQUIPMENT NEEDED: None.

Complete as many rounds as possible in 16 minutes

10 Donkey Kicks

30 Jumping Jacks

Sprint 100 Yards

30 Mountain Climbers  (each leg is 1 rep)

10 180-degree Jump Squats

Sprint 100 Yards

30 Scissors (each leg is 1 rep)

10 Side Lunges(per side)

Sprint 100 yards

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete as many rounds as possible in 20 minutes

8 Lawnmower Row(per arm)

8 Box Jumps (step down!)

8 Reverse Lunge Steps(per leg; hold Kettlebell in Goblet Position)

8 Kettlebell Swings (per arm)

8 X-Situps(per side)

Run 200 Yards

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Hill Day!

Complete 10 Rounds of the following

30 seconds Hill Sprint

90 seconds Rest

Record your split distances (if possible).

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

#1:5 Sets

1/1 Turkish Getups(add weight progressively, but be safe!)

#2:EMOM 20 minutes

10 Kettlebell Swings

Workout Date: 
Monday, February 11, 2019