Lift Hacks

3/3/21:
CoronaFit (Night):
Tabata 8 minutes:
Burpee DB rows
USA KB swings

Tabata 8 minutes:
DB rows with 3-second hold at the top
Double under jump rope

Tabata 8 minutes:
Superman holds
Beast toe-touches

Tabata 8 minutes:
Skyhammers (Thor hammer snatches)
Crab people toe touches

I used 2 50 lb. DBs for this workout, 1 35 lb. Thor hammer, and 1 62 lb. KB for this workout.
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
Strength Training (Afternoon):
Pull-ups: 5 x 10, 20 sidelying straight leg raises after first four sets (do 20 of one leg after the set and switch to the other leg the next time)
Pendlay rows:
1 x 10 @ 135 lbs., 1 x 10 @ 155 lbs., 2 x 5 @ 185 lbs., 1 drop set x 10 burpee barbell rows @ 135 lbs.
20 goblet squats with a 60 lb. DB after each set
Lat pulldown machine: 3 x 10, 50 plank jacks after each set
Standing E-Z bar bicep curls: 3 x 10 @ 70 lbs., 1 x set of 3-4-5 (90 lbs., 80 lbs., 70 lbs.), 1 dropset x 10 @ 60 lbs.
Active rest between each set (20 alt. 1-arm KB swings with 35 lb. DB, or 20 alt. DB snatches with 35 lb. DB)
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
***y
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CoronaFit 2/26/21:
Strength Training (Afternoon):

Barbell back squats:
1 x 10 @ 135 lbs., 2 x 5 @ 205 lbs., 3 x 5 @ 225 lbs., 1 drop set x 20 @ 135 lbs.
Barbell Romanian deadlifts:
1 x 10 @ 205 lbs., 1 x 8 @ 225 lbs., 2 x 3 @ 255 lbs., 1 x 10 drop set @ 225 lbs.
40 mountain climbers (1-count) after each set
Barbell split lunges:
1 x 10 (10 each leg) @ 95 lbs., 1 x 10 @ 115 lbs., 1 x 8 @ 135 lbs.
Barbell hip thrusts:
2 x 10 @ 315 lbs., 1 x 7 @ 365 lbs., 1 x 6 @ 365 lbs., 1 x 10 drop set @ 315 lbs.
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
Cardio (Night):

Run 4.25 miles with a 30 lb. weight vest
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
***y
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2/25/21:
CoronaFit (Afternoon):

A. 5 rounds:
20 push-ups
20 DB push presses
20 DB stability ball chest presses
20 burpees
20 pike push-ups
20 mountain climbers (2-count)

I used 2 50 lb. DBs for this workout.

B. Accessory work:
4 x 10 stability ball DB flys, 12 DB behind the back triceps presses after each set
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
Cardio (Morning):
Sprints with a weight vest:
10 x 30 seconds on, 30 seconds off sprints (ended up being more like 20 seconds, 40 seconds rest this morning)
Rest about a minute, do 10 decline situps
10 x 30 seconds on, 30 seconds off sprints
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
***y
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2/22/21:
CoronaFit (Night):
AMRAP 30 minutes:
20 American KB swings
20 clap push-ups
50 double-under jump rope
20 2-handed Thor hammer thursters (1 hammer)
20 v-ups
Run 400m

Finish the round you’re on when the timer is up. I used 1 62 lb. KB and 55 lb. Thor hammer for this workout.
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
Strength Training (Afternoon):
Push day
3 x DB incline presses, 10 DB cleans after each set
4 x standing overhead presses, shadowbox or jog a lap around the gym after each set
4 x 12 dips, 12 burpees or 20 USA DB swings after each set
4 x 6 bench press, bench step ups or lying leg lifts on the bench after each set
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
***y
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Happy New Year!
CoronaFit 1/1/21:
Park Day
Warm-up:
175m farmer carry with 2 50 lb. dumbbells
Hip stretches

5 rounds:
20 DB squats (DBs at shoulders)
Run 400m (plus up and down little league bleachers if they are at the park, 4 up and 4 down)
20 DB Romanian deadlifts
20 DB swings (1 DB)

Cooldown:
175m farmer carry with 2 50 lb. dumbbells while doing 50 shoulder shrugs

Cardio:
Run only 15 minutes because you’re probably hungover as hell!
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
***y
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A. 4.6 mile run

B. 27-24-21-18-15-12-9-6-3
DB thrusters
Burpees
Dips

C.
25 push-ups
2 x Sprint 150m
25 push-ups
2 x Sprint 150m
25 push-ups
2 x Sprint 150m
25 push-ups
2 x Sprint 150m
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
***y
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CoronaFit 12/28/20
A. 4 mile run

B. EMOTM 36 minutes
20 push-ups
30 sit-ups
20 pike push-ups
30 squats

C.
4 x 10 DB tricep overhead presses (1 DB)
4 x 8 DB standing overhead presses (2 DBs)
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
***y
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CoronaFit 12/24/20: Merry Christmas Eve!
A. The 12 Days of Christmas:
1 man-maker
2 American KB swings
3 burpee DB rows
4 clap push-ups
5 KB goblet squats
6 alt. DB snatches (1-count)
7 DB thrusters
8 alt. DB lunges (1-count)
9 burpees
10 DB squats (DBs at shouders)
11 stability ball V-ups (2-count)
12 DB squat cleans

I used 2 50 lb. DBs for this workout. Performed like the song, so you do 1 man maker, 2 KB wings, 1 man maker, 3 burpee DB rows, 2 KB swings, 1 man maker, and so on.

B. 333 banded hip thrusts
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
***y
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12/23:
CoronaFit (Night):
1 minute each movement for 30 minutes:
Man makers
Stability ball v-ups
Burpee DB rows
Alternating side plank rotations
Stability ball DB pull-overs
Crab toe-touches

I used 2 50 lb. DBs for this workout.
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
Strength Training (Afternoon):
Pull-ups:
5 x 10
Barbell burpee rows:
1 x 10 @ 135, 3 x 5 @ 185, 1 x 10 drop set of 10 bent-over barbell rows @ 135 lbs. 20 goblet squats after each set
Machine rows:
2 x 10, 1 x 7, 1 x 10 drop set, 50 plank jacks after each set
4 x 7 heavy preacher curls (25s on the EZ-bar). 20 alt. 1-handed DB swings (1-count) after first two sets, 20 DB donkey kicks (right side) after 3rd set, 20 DB donkey kicks (left side) after 4th set.
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
***y
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12/22:
CoronaFit (Night):
A.
50 jump squats
40 American KB swings
30 DB squats
20 DB deadlifts
10 split lunges (10 each leg)
Run 800m
10 split lunges (10 each leg)
20 DB squats
30 DB deadlifts
40 American KB swings
50 KB goblet squats

I used 2 50 lb. DBs and 1 62 lb. KB for this workout.

B.
Tabata (8 rounds of 20 seconds on, 10 seconds off. Lasts for 4 mins.):
Stability ball V-ups

Tabata (8 rounds of 20 seconds on, 10 seconds off. Lasts for 4 mins.):
Planks
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
Strength Training (Afternoon):
Barbell back squats:
1 x 10 @ 135 lbs., 1 x 5 @ 205 lbs., 4 x 5 @ 225 lbs., 1 drop set x 20 @ 155 lbs.
Barbell deadlifts:
1 x 10 @ 225 lbs., 3 x 5 @ 275 lbs., 1 x 10 drop set @ 225 lbs.
Front squats:
2 x 10 @ 135 lbs., 1 x 3 @ 185 lbs., 1 x 10 drop set @ 135 lbs.
Seated calf raise machine:
4 x 30 (10 toes forward, 10 toes out, 10 toes in)
💪🏻🤘🏻🤯🏋🏻‍♂️🏃🏻‍♂️🤯🤘🏻💪🏻
***y
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12/18/20:
Barbell back squats: 1 x 10 @ 135, 1 x 5 @ 225, 4 x 5 @ 235, 1 x 20 dropset @ 145

Romanian deadlifts: 1 x 10 @ 205, 1 x 10 @ 225, 1 x 6 @ 255, 1 x 2 @ 275, 1 x 10 dropset @ 225

5 rounds:
400m row
10 DB squats (2 60 lb DBs at shoulders)
15 trap bar deadlifts (205 lbs.)
20 back-rack DB walking lunges (1 60 lb. DB) (1-count)

Barbell hip thrusts: 1 x 10 @ 295, 1 x 10 @ 315, 2 x 6 @ 365, 1 x 10 dropset @ 315
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***y
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12/17/20:
4 x 10 incline DB flys

4 x 10 straight bench DB flys

5 rounds:
10 barbell thrusters (115 lbs).
20 burpees
30 narrow push-ups (hands close together)
40 plank-ups

3 x 10 shoulder lateral raise machine

4 x 15 1 DB overhead triceps press
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***y
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