Lift Off

Full Body Weightlifting based workouts

Module Structure

Lift Off

69 Lessons

Full Body Weightlifting based workouts

August 2020

Lift Off 08/20/20

Lift Off 8/20/20Equipment: Mat, Dowel or Stick, DBs or BarWARM UP:30 sec x 2Good MorningFSQB.N. PressOHSBack LungesJumping JacksWORKOUT:40/20 x 3Rin/out Squat JumpDLPredator JacksHigh PullPenguin TapsMuscle CleansSplit JacksSplit Thrusters

Lift Off 08/27/20

Lift Off 8/27/20Equipment: Dowel or Bar for Warm Up, Heavy DB or KB WARM UP:2 RSquats Press Good Mornings Over Head Squats Romanian Dead Lifts Jog  WORKOUT: 40/20 2 Rounds 1 Arm DB Snatch + OHSLRSplit Squat LR1 Arm Clean + OH Press LRFront Rack Back Lunge LRSprint Rest 1 Minute

September 2020

Lift Off 9/03/20

 9/03/20Lift Off Equipment: DBs, Body Bar (Optional ), Dowel/Stick/Band for warm upWARM UP:2 Rounds:10 Pass Thrus10 Around the World10 Behind Neck Press10 Squats10 Back LungesWORKOUT:40/20 x3 Using Bar/DB:Good Morning / SL DLB.N. Press / PressOHS / Switch at 20 sec.40/20 x3 Using Single Arm DB:Split Squat Thruster LeftSplit Squat Thruster RightJump SquatsTHEN...1 Minute - Sit upsRest 30 sec.1 Minute - Push UpsRest 30 sec.1 Minute - Air SquatsCount Total Reps

Lift Off 09/10/2020

Lift Off 9/10/20Equipment: Mat, DBs, Band or DowelWARM UP:Pass thrusBN PressOH SquatSquat PressGood MorningsWORKOUT:2 R 30 sec each.Run In PlaceSplit JacksKnee Push UpsSit UpsRest Fight Gone Bad (emulator)1 Minute Each x 3RThrustersPush PressSumo DL High PullSquat Jump Taps/High Knees Pause TapsRow MachineRest

Lift Off 09/24/20

Lift Off 9/24/20Equipment: Mat, Dowel or Band, Dbs or KB (optional Bar) WARM UP10 x Pass Thrus Around the worldBN Press SL DLShrugsHigh PullOH Squats BN Squat Press  WORKOUT40/20 x 3RSplit SQ Press LSplit SQ Press RStraight Leg DL + Cleans OH Split SQ LOH Split SQ RAlt. Kazak (Cossack) Squats

Lift Off 09/17/20

Lift Off 9/17/20Equipment: Mat, DBs or Bar, Dowel or band for warmupWARM UP:Pass ThrusSquatsGood MorningsSquat to Good MorningsJump RopeJump SquatsJog in placeOh JacksOver/Under FenceWORKOUT:WORKOUT:EMOM 4min. each1 Min. Max Reps. then 4 Min EMOM 60% of Max Reps - Time Left: Active Rest Alt DB Snatches - Penguin TapsBelow Knee Cleans - High Knees Strict Press - Press Jacks SDLHP - Over/ Under Fence

October 2020

Lift Off 10/22/20

10/22/20Lift OffEquipment: DBs or barWarm Up:5 Min to complete 3R21 Air Squats 15 Sit Ups9 Push UpsW/ time left over: Plank or Hollow HoldWorkoutCircuit 1 min each 3R:Single Leg DL 30/30Sumo DL High PullClusters Straight Arm Sit Up 30/30Trunk Rotation Press 30/30Up/Downs or V-UpsREST

Lift Off 10/29/20

10/29/2020Lift OffEquipment: Bar or DBs, dowel or rubber bandWarm Up:Dowel warm upPass ThrusBehind the Neck PressOH SquatSquat Press Push UpsGo through thrusters, power cleans, split jerks, push jerksWorkout:Search max reps:1min thrusters1min rest1 min power cleans 1min rest1 min split or push jerksThen:EMOM 16 mins:50% thrusters + Jump Rope50% power cleans + air squats50% jerks + sit ups1 min rest

Lift Off 10/15/20

10/15/2020Lift OffEquipment: dowel, bar or pair of dumbellsWarm Up:Dowel Warm UpGood morningsPass thrusBehind the neck pressShoulder stretchPress jacksBack squatsWorkout:Circuit 3 Rounds 45-15:ShrugsHigh pullsHang Cleans SA Power cleanPush pressPush jerkSlow squat

Lift Off 10/08/20

10/08/2020Lift Off:Warm Up with dowel30 secs each x 2RClean Front squatPush pressWorkout:7 mins AMRAPs 6-8-10-...:Snatch grip deadlift - hang high pull - muscle snatch (alt if with DBs)extensions - cleans - thrustersStrict press - push press (jerk) - split squat 

Lift Off 10/01/20

Lift Off 10/1/20Equipment: Mat, Dowel, Dumbbells or Bar  WARM UP:Foot Work Pass Thrus Around the World BN Press OH Squat Squat Press Slow Mo Snatch Snatch From Toes  WORKOUT Circuit : 1 Min Each x 2 R , 3rd Round 30sec eachPower SnatchOH Squat Power Clean Split Jerks In/out Front Squats Calf Press Push Ups Sit Ups Rest

November 2020

Lift Off 11/05/2020

11/05/20
Lift OffEquipment: DB or Bar, Chair/Couch (Box)Warmup30 secs x 2RArm CirclesJump RopePress JacksAir Squats LungesPush UpsWorkout40/20 3RAlt DB Snatches/ SnatchesDB Cleans/ CleansReverse Splusters LReverse Splusters RBox Front Squats1 Min MaxPush UpsAir Squats

Lift Off 11/12/20

11/12/2020Lift OffEquipment:Dowel, bar or DBWarm Up: 30secx2Pass ThrusThen…Press JacksTempo 3/4 Squats @4020Squat PressOH Squats @4020Workout:AMRAP 4 Min5 Tempo DL @404010 Squat Jumps5 High Pull @808010 Power Cleans5 Tempo FSQ @404010 GM @20108 Zpress @404012 Reverse Crunches 

Lift Off 11/19/20

11/19/20Lift Off
 Equipment: bar or DBs 
Warm Up:Dowel warm up Workout: 40/20 2RPower CleanFront SquatPressBack Squat/OH Squat 10 mins3-5-7-...:Bear complexBurpees

Lift Off 11/26/20

11/26/20Lift OffEquipment: DBs, matsWarm Up:1 min Run30 sec:High kneesLunges w/ twistSide jump jacksSkippingWorkout:4 mins AMRAP:10 DB sit ups10 walking lunges to cone 10 goblet squats10 commando push ups 30 high knees 10 biceps curl back lunge10 chest press leg lift 50 run steps 10 plank rows

December 2020

Lift Off 12/03/20

12/3/20LIft OffEquipment: dowel, bar or dbWARM UP:30 Sec Each x 2Pass ThroughsAround the worldsInt/ext RotationsSquatsBehind Neck Squat PressGood MorningsTECHNIQUE WORK:40/20 x 2 w/ dowel or bandDead LiftHigh PullsMuscle SnatchOver Head SquatsWORKOUT: DUMB BELLS6 Min. AMRAP10 DB Dead Lift10/10 Hang Snatch10 Thrusters10 Bent Over Rows10 Push Ups10 Sit Ups

Lift Off 12/10/20

12/10/2020 Lift Off Equipment: DBs or Bar Warm Up: Arm Circles 4 Min AMRAP 20 Squats 10 Sit Ups 5 Push Ups Dowel Warm Up: Snatch
Power Clean
Thrusters Workout: 40/20 3R Snatch to Lunge L
Snatch to Lunge R Power Cleans
Front Squats Thrusters 
UP/Downs 1 Minute MAX Sit Ups 1 Minute MAX Squats

Lift Off 12/17/20

Lift Off 12/17/20Equipment: DBs or Bar, DowelWARM UP:Arm CirclesShoulder CirclesSquatsGood Mornings
Practice:DL
FSQSNCLPRessWORKOUT:EMOM 4min. each10 Dead Lifts Active Rest: Run in Place10 Front Squats Active Rest: OH Jack 10 Alt DB Snatch Active rest: Jump Rope10 Cleans Active Rest: Jump Squats10 Cleans + Press Active Rest: Over Under Fence

Christmas Workout 12/24/20

12/24/20Christmas workoutEquipment: DBs Warm Up:EMOM: 5 mins5 squats - 4 lunges - 1 InchwormWith time left over: Jump Rope Workout: 12 Days of Christmas:BurpeeSumo High pullsGoblet squatsBiceps curl lungeDB swingsThrustersPush UpsKTCSit upsAlternate SnatchOH SquatsGet Ups

New Year’s Eve Workout 12/31/20

12/31/20New Year’s Eve WorkoutEquipment: heavier DBs, optional slamballWarm Up:30 sec each:Skips (e.s.)Star crunchesSlamballs (squat swings)20 Mins Cap Workout:20 Biceps curl back lunge20 Chest press leg lifts20 Thrusters20 Ankle tap sit ups20 Single leg push ups20 Single arm DB swings (e.s.)20 OH press sit ups20 3-pulse jump lunge20 Superheros20 Single leg deadlifts20 OH squats20 BurpeesIf done:For the rest of time, do 21 of:SquatsSit UpsJumping Jacks

January 2021

Lift Off 01/07/21

01/07/21Lift OffEquipment: Bar or DBs, dowelWARM UP:Pass thrusBack squatSquat hold oh pressOH squatsWORKOUT:1 min Max Cleans5 mins EMOM:50% Max cleansSkaters1 min Max Deadlifts5 mins EMOM:50% Max DeadliftsSit ups1 min Max Thrusters5 mins EMOM:50% Max ThrustersQuick feet

Lift Off 01/14/21

01/14/20Lift OffEquipment: DumbellsWarm Up:
Pass ThrusBehind neck pressOH SquatSquat PressTabata Squats 
Press JacksWorkout:3R 1 Min Mini CircuitOne Arm DB Clean + Press LOne Arm DB Clean + Press RRestRotating Press LRotating Press RRestOH Wood ChopSumo DL High PullRestTabata: 1 Min Push Ups1 Min Sit Ups

Lift Off 01/21/21

01/21/21Lift OffEquipment: Mat, Dowel or Band, Dbs or KB (optional Bar)WARM UP10 xPass ThrusAround the worldBN PressShrugsHigh PullCleansFront SquatsWORKOUT40/20 x 3RSplit SQ hold LA Press Split SQ hold RA Press Clean + squatOH Split SQ LLOH Split SQ RLSit ups

Lift Off 01/28/21

01/28/21Lift OffEquipment: DB or Bar, DowelWarm Up:Tabata SquatsJerk JacksDowel workGood MorningDLCleansFront Squats BN PressJerkWorkout:Circuit Round 1 30secs each (light weight or dowel)DLPower CleansFront SquatsJerkRestRound 2-41 Minute each med-heavy weightDLPower CleansFront SquatsJerkRest

February 2021

Lift Off 02/04/21

02/04/21Lift OffEquipment: dowel, DBs, bar (optional)Warm Up:Pass thrusGood morningsOH press Muscle snatchClean + PressWorkout:6 EMOM:12 Kneeling high pull40 Crunches with str. Legs12 Kneeling Snatch10 Glute bridge leg swing (per side)12 Kneeling Clean + Press20 Hollow rock

Lift Off 02/11/21

02/11/21Lift OffEquipment: Dowel, Bar or DBWarmupBurgerner warmupDown & FinishElbows High & OutsideMuscle SnatchSnatch landsSnatch DropsWorkout:40/20 3RSnatch Push PressOH SquatsHeaving Snatch BalanceDeadliftHang SnatchSN OH Lunges1 Min Sit Ups1 Min Squat Squats

Lift Off 02/18/21

02/18/21Lift OffEquipment: DBs, optional BarWarm Up:30 sec x 2 rounds:Sit upsSquatsGood morningsLungesJump ropePress jacksWorkout:1-1-1 x 3 rounds:KTCThrustersRestFront Split SquatSA snatchRestRomanian DeadliftSkiersRest

Lift Off 02/25/21

02/25/21Lift OffEquipment: dowel, DBs, bar (optional)Warm Up:Pass thrusGood morningsOH press Muscle snatchClean + PressWorkout:6 EMOM:12 Hang high pull40 Toe taps (bicycles)12 Hang Snatch20 FB crunches12 Hang Clean + Press40 Scissors

March 2021

Lift Off 03/04/21

03/04/21Lift OffEquipment: DBs, optional BarWarmup:30 secs 2 RJogSquatsPress JacksPush UpsUp DownsReach ThrusWorkout:40/20 3RRotating Press LRotating Press RSumo DL HPCleansDevil PressJump RopeCool down

Lift Off 03/11/21

03/11/21Lift OffEquipment: dowel, DBs, barbellWarm Up:Dowel warm UpWorkout:40-20Seated strict pressesSit upsHang snatchesget upsKneeling DB swingsLeg liftsHigh pullsRainbowsKneeling clean + OH PressOH sit ups

Lift Off 03/18/21

Lift Off03/18/21Equipment:Dowel, Bar or DB/bandWarm Up:Pass ThrusBehind the neck pressOH SquatMuscle Cleans1 Min:Squat HoldRestHollow Hold30 sec circuit 4RSnatch Grip:
Hang High PullSnatchBN PressOH SquatRest 1 MinClean Grip:DLPower CleansFSQThrustersRest 1 Min

Lift Off 03/25/21

03/25/21Lift OffEquipment: DBs WARM UP:30 secs 3 RoundsJogJump RopeSquatsGood MorningsPress JacksAlt LungesSit UpsRest WORKOUT:40/20 2R L SnatchR SnatchHigh KneesV-Ups L Split ThrusterR Split ThrusterSkiersBicycles L Dead LiftR Dead LiftCleansPlank / Boat Pose

April 2021

04/01/21 Lift Off

04/01/21Lift OffEquipment: DBs dowel or bandWarm Up:Dowel or band pass throughGood morningsSide rotationsLat pull sit upsLeg lifts30-30-15x2:Push upsPress jacksWorkout:AMRAP 5 mins:10 Kneeling Alt. Snatches20 Sit ups10 Kneeling Clean + Press15 Star crunches20 Seated Haybailers10 Plank rows (Bent over rows)10 OH press sit ups15 Superhero’s

Lift Off 04/08/21

04/08/21Lift OffEquipment:
DBs or BarWARM UP:
 Arm Circles

 30 Secs 3RJumping Jacks
 Squats
 Press Jacks
 Push Ups

WORKOUT:
40/20 4R
Snatches 
OH Squats 
Burpees

 Power Cleans
 Front Squats 
Presses
 

Lift Off 04/15/21

04/15/21Lift OffEquipment: DBs, Bar or KB WARM UP: 3 rounds 30 secs.CardioInchworms (Standing reaches)Superhero WKTC WORKOUT:12 mins AMRAP:100 jump rope20 push presses20 Jackknives1 min wallsit front hold 12 mins AMRAP:100 high knees20 sumo deadlift high pulls20 Superhero1 min windmill hold (30 sec each side) or side plank hold  

Lift Off 04/22/21

04/22/21Lift OffEquipment: DBs WARM UP:Arm CirclesShoulder Circles SquatsGood MorningsSquat to Good MorningsJump Rope WORKOUT:EMOM 4min. each12 Single Arm DB Snatch - Active rest: Jump Rope 12 Single Arm DB Cleans + Press - Active Rest: Jump Squats 12 DB Split Squats - Active Rest: Run in Place12 DB Press - Active Rest: OH Jack 12 Sumo DB High Pull - Active Rest: Up down  

Lift Off 04/29/21

Lift Off 04/29/21Equipment: Mat, DBs or BarWARM UP:30 sec x 2JogGood MorningSquatsOHSPress JacksBack LungesWORKOUT:40/20 x 3RDB Hollow Holdin/out Squat JumpDLPredator JacksSnatches Jump RopeSplustersRest

May 2021

Lift Off 05/06/21

05/06/21Lift Off Equipment: Dowel, bar or DB WARM UP: 30secx2Pass ThrusPress JacksSquatsSquat PressOH Squat  WORKOUT:EMOM 4min. each 10 Dead Lifts Active Rest: Run in Place10 Front Squats Active Rest: OH Jack 10 Alt DB Snatch Active rest: Jump Rope10 Cleans Active Rest: Jump Squats10 Thrusters Active Rest: Sit Ups 

Lift Off 05/13/21

05/13/21Lift Off
Equipment: bar or DBsDOWEL WARM UP:Pass thrusGood morningsSide rotationsSquat + OH pressLunge thrustersOH squatsWORKOUT:40/20 3RSumo DL high pullHang cleanFront SquatPressThrustersStr. Leg DeadliftTHEN: 1 MIN1. Sit ups2. Skaters3. Jump rope

Lift Off 05/20/21

05/20/21Lift OffEquipment: Mat, Dowel or Band, Dbs or KB (optional Bar)WARM UP10 xPass ThrusAround the worldBN PressSL DLShrugsHigh PullOH SquatsBN Squat Press WORKOUT40/20 x 3RSplit SQ Press LSplit SQ Press RStraight Leg DL + CleansOH Split SQ LOH Split SQ RAlt. Kazak (Cossack) Squats 

Lift Off 05/27/21

05/27/21Lift OffEquipment: DBs or BarWarm Up:30 sec. 3 RSquatsPress JacksJack KnivesCross JacksWorkout:3R 1 Min eachCleanPush PressRestPalov PressPalov RotationsRestSnatchOH squatsRest

June 2021

Lift Off 06/03/21

06/03/21Lift OffEquipment: DBsWARMUP: 2 ROUNDS X 30 SECJogSquatsPress JacksPush UpsUp DownsReach ThrusWORKOUT:40/20 4RRotating ThrustersSumo DL HPCleansSA OH squatJump Rope1 min rest 

Lift Off 06/10/21

Lift Off
 06/10/21Equipment: DBs or KBWARM UP:30 Secs 2RJumping JacksSquatsLungesFull Body CrunchesDead BugsTurkish Get Ups WORKOUT:
1 Min-30-30 3RTurkish Get Ups - Sit UpsKneeling Clean & Press - Press JacksFront Walking Lunges - Split Squat

Lift Off 06/17/21

Lift Off 06/17/21 Equipment: DBs or KB WARM UP: 30-30-30 2R Jog Press Jacks Squats Squat Jumps Sit Ups Bicycles WORKOUT: EMOM 6 MIN. 20 Snatch L 50 Ab Pulses 20 Snatch R 40/20 3R Cleans Landmine EMOM 6 MIN. 20 Landmine L 30 Russian Twists 20 Landmine R

July 2021

Lift Off 07/01/21

07/01/21 Lift Off Equipment: Dowel, DBs or barbell Warm Up: Dowel warm up AMRAP 5 5 Clean 5 press 5 push press 5 jerk Workout: AMRAP 7 10 Alt. Snatch 30 Russian twists 50 jump rope 10 Clean + press 30 Scissors 50 Jumping jacks 10 SDHP 30 FB crunch 50 Split jacks

Lift Off 07/15/21

Lift Off
 07/15/21 Equipment:
 Step, DBs or Bar, Mat WARM UP: 30 sec x 3R
 Jog 
Wind Mills 
Good Mornings 
Deep Sumo Squats
 Single Leg Reaches 
Jacks (jj,press,predator)
 WORKOUT :
Circuit 1 min 3R
 Deficit Romanian DL 
Narrow Air Squats 
Skips 
Elbow Plank 
Clusters 
In/Out Squats 
Dead Bugs 
Alt Snatches 
Rest


Lift Off 07/22/21

Lift Off 07/22/21 Equipment: DBs Warm Up: Arm Circles 30-30-30 2R: Jog-GM JJ-Side Lunges 10 Each @ light weight or mimic: HPC FSQ CL Press
OH Lunges 
 Workout: 1-1-30 2R Air Squats- HPC Up Downs- FSQ Jump Rope- CL to 1 arm Press Split Jacks-OH Lunges

Lift Off 07/29/21

Lift Off 07/29/21 Equipment: Dowel or Band, DBs or Bar WARM UP: Arm Circles Pass Thrus Around the World Practice: Footwork Power Position EMOM 4 5 DL 10 Squats 10 Press
 WORKOUT: AMRAP 6 Min In/Out Jump Squats Snatches 10 
sec Sprints SL Glute Br. With Pause L 
SL Glute Br. With Pause R Glute Br. To Sit Up DL to Power Position Cleans with Pause at PP FSQ 2sec pause

August 2021

Lift Off 08/05/21

08/05/21 Lift Off Equipment: Bar or DBs, dowel WARM UP: 2R x 30-30-30 Pass thrus - Back squat - Squat hold oh press OH squats - Str. Leg deadlift - Clean WORKOUT: 1 min Max Cleans 4 mins EMOM: 50% Max cleans High knees 1 min Max Deadlifts 4 mins EMOM: 50% Max Deadlifts Bicycles 1 min Max High pull 4 mins EMOM: 50% Max High pull Skaters 1 min Max Thrusters 4 mins EMOM: 50% Max Thrusters Quick feet

Lift Off 08/12/21

Lift Off 8/12/21 Equipment: Dowel Warm Up, Heavy DB or KB WARM UP: 2 R Romanian Dead Lifts Squats Press Good Mornings Behind the neck Squat Press Over Head Squats WORKOUT: 40/20 2 Rounds Jog 1 Arm DB SQ Snatch L 1 Arm DB SQ Snatch R Front Rack Back Lunge L Front Rack Back Lunge R 1 Arm SQ Clean L 1 Arm SQ Clean R Splusters L Splusters R Sprint Rest 1 Minute

Lift Off 08/19/21

Lift Off
08/09/2021 Equipment: Dowel or Bar Warm Up: Dowel or Pantomime Snatch Good Mornings
Back Squats
Behind Neck Sn Gr Pr OHS Pressing Snatch Balance Workout: 40/20 3R Sn DL Snatch Pull Power Snatch + OHS Skip Shuffle Jump Squats Rest

Lift Off 08/26/21

Lift Off 08/26/21 
Equipment: Dowel, Bar, or DB 
Warm Up: Dowel Arm Stretches Jerk Instruction Then: Tabata 4R Butt Kickers Sprint
Press Jerk
 
Workout: 20 Min AMRAP 
3-6 Clean Deadlift 3-6 Clean High Pull 3-6 Power Clean 3-6 Front Squat
3-6 Clean+Jerk 6 GM/St. L DL
60 Singles Jump Rope If you put the weight down during lifts: 1 Burpee

September 2021

Lift Off 09/02/21

09/02/21 Lift Off Equipment: Dowel, Bar or DB Warm Up: 1 Min Each: Dowel Warm Up Squats Side Lunges Snatch Press Snatch Squat Press Sit Ups Push Ups Workout: 40-20 4R Snatch DL Up/ Downs Muscle Snatch + OHS Skaters Snatch Thrusters Star Jacks

09/09/21

09/09/21 Lift Off Equipment: DBs WARM UP: Arm Circles S. A. Press L/R Jog S. A. Push Press Squat S. A. Push Jerk J.J. WORKOUT: 40/20 3R Push Ups Skips 40/20 3R S. A. Push Jerk L S. A. Push Jerk R 40/20 3R In/Out Jump Squats Split Jack Press Jacks 40/20 3R VMO Front Squat Wide Stance St. Lg DL

Lift Off 09/16/21

09/16/21 Lift Off Equipment: dowel, DBs, bar (optional) WARM UP: Pass thrus Good mornings OH press Muscle snatch Clean + Press WORKOUT: AMRAP 7 min: 12 Kneeling high pull 40 DB Crunches 20 doubles/ 60 Singles AMRAP 7 min: 12 Kneeling Snatch 20 Weighted Glute bridges 20 doubles/ 60 Singles AMRAP 7 min: 12 Kneeling Clean + Press 20 Hollow rock 20 doubles/ 60 Singles

Lift Off 09/30/21

09/30/21 Lift Off Equipment: DBs, optional Bar Warm Up: 30 sec x 2 rounds: Sit ups Squats Good mornings Lunges Jump rope Press jacks Workout: 4R 7 Min. 10 KTC 10 Cleans 10 Slow Squats Remaining Time: Front DB Hold 3R 7 Min. 20 Spluster 20 SA snatch 20 Quick Squats Remaining Time: Glute Bridge Hold 2R 7 Min. 30 Romanian Deadlift 30 Skiers 30 Quick Up Slow Down SQ Remaining Time: Hollow Hold

October 2021

Lift Off 10/07/21

Lift Off 10/07/21 Equipment: Bar or DBs, Dowel Warm Up: 40/20: Jog Skips Sumo Squats Bootleggers Duck Walk Inchworms Workout: AMRAP 3 min 9 Behind the neck Press Jacks 6 Snatch Balance 3 Squat Press AMRAP 8 min 8 Power Snatch 8 OH Squats 8 Burpees AMRAP 9 min 9 Power Cleans 9 Front Squats 9 Press 9 Clusters

Lift Off 10/14/21

10/14/21 Lift OFF Equipment: Dowel, Dbs, Bar or KB Warm Up: Dowel Warm Up Workout: 1-1-30 3R Seated Strict Press Jack Knives Kneeling Cleans Up Downs/ Get Ups Snatch OH Lunges Knees to Chest

Lift Off 10/21/21

10/21/21 Lift OFF Equipment: Dowel, Dbs, Bar Warm Up: Dowel Warm Up
Rehearse Snatch/ Clean Workout: EMOM 8 Min 3 Snatch Pull + Snatch 15 Star Crunches EMOM 8 Min 3 Clean Pull + Clean + Jerk 30 Press Jacks 40/20 3R 10 FSQ to RDL 40 Sec. Wall Sprints

Lift Off 10/28/21

Lift Off 10/28/21 

Equipment: Mat, Dowel or Stick, DBs or Bar
 WARM UP:

 30 sec x 2
 Good Morning 
FSQ 
B.N. Press
 OHS
 Back Lunges
 Jumping Jacks
 WORKOUT: 
1min each 30 sec rest x 2R 
in/out Squat Jump 
DL
 Predator Jacks High Pull
 Penguin Taps
 Muscle Cleans
 Split Jacks
 Split Thrusters

November 2021

Lift Off 11/04/21

11/04/21 Lift Off Equipment: Bar or DBs, dowel Warm Up: 2R x 30-30-30 Pass thrus - Back squat - Squat press OH squats - Str. Leg deadlift - Clean Workout: 1 min Max Deadlifts 4 mins EMOM: 50% Max Deadlifts Good Mornings 1 min Max High pull 4 mins EMOM: 50% Max High pull Press Jacks 1 min Max Cleans 4 mins EMOM: 50% Max cleans Jump Squats 1 min Max Thrusters 4 mins EMOM: 50% Max Thrusters Jump Rope

Lift Off 11/11/21

11/11/21 
Lift Off
 Equipment: Dumbells

 Warm Up:

 Pass Thrus 
Behind neck press 
OH Squat
 Squat Press Workout:

 3R 1 Min Circuit

 2 HP + 1 Clean 2 Cleans + 1 Press
 Air Squats Rest 

2 SNHP + SN 
2 SN + 1 OHS Press Jacks 
Rest 


Tabata 4R: 
Push Ups Sit Ups

Lift Off 11/18/21

11/18/21 Lift Off Equipment: Bar or DBs Warmup: 2 Rounds: 10 Pass Thrus
10 Around the World
10 Behind Neck Press
10 Squats
10 Back Lunges Workout: 40/20 3R Jump Rope Snatches OHS Squat Press
 30-30-30-30 4R BN Press Jacks Splusters
Jump Squats Rest

Lift Off 11/25/21 Thanksgiving Edition

11/25/21 Thanksgiving Workout Equipment: DBs WARM UP: 1 min Run 30 sec: High knees Lunges w/ twist Jump jacks Skipping WORKOUT: 2 MOM — 30 sec rest: 10 Turkish (Turkey) sit ups 10 side DB lunges 10 goblet squats 2 MOM — 30 sec rest: 20 cross jacks 10 biceps curl back lunge 10 BO row 2 MOM — 30 sec rest: 20 side squat walk 10 sumo dead lift high pulls 10 rainbows Then with time remaining: Wall sit calf raises Elbow sawing Knees to Chest

December 2021

Lift Off 12/02/21

Lift Off 12/02/21 Equipment: Dowel, DBs or Bar Warmup: Pass Thrus Around the World BN Press Squat Squat Press Workout: Tabata 4 Min: Press Jacks Hang Power Snatch Tabata 4 Min: Cross Jacks Hang Power Cleans 10 min AMRAP Clean Complex 3 Dead Lift 3 Extensions 3 High Pulls 3 Cleans 3 Front Squats 3Thrusters 3 Press 3 Burpees

Lift Off 12/09/21

Lift Off 
12/09/21 Equipment: DBs, Bar Warmup: 5 mins cap - 20 each: Reach thrus JB lunges Boot strappers Squat front raise Press jacks Workout: AMRAP 7 4-6-8-… SA Snatch Front squat 50 jump rope AMRAP 7 4-6-8-… Power Clean OH lunges 20 jumping jacks AMRAP 7 4-6-8-… Thrusters Str. Leg deadlifts 50 quick feet

Lift Off 12/16/21

Lift Off 12/16/21 Equipment: DBs or Bar Warm Up: Arm Circles In/ext Rotation Jumping Jacks Squats Push Ups Sit Ups Workout: 2MOM 8 Min Circuit 4R Time Remaining: Predator Jacks 12 Snatches 12 OHS 2MOM 8 Min Time Remaining: Jack Knives 12 Cleans 12 Front Squat 2MOM 8 Min Time Remaining: Hollow Hold 6 Push Ups 18 Sit Ups

Lift Off 12/23/21

12/23/21 Lift Off Equipment: DBs, Bar, Dowel Warm Up: 30 sec 2R Jump Rope Air Squats Jog Dowel Warmup Workout: 1 - 40 - 20 3R (1 min: 1st exercise, 40 sec: 2nd exercise, 20 sec: rest) Dead Lift+ Clean In/Out Squats Front Squat+Lunge Toe Taps Power Clean+ Press Jump Rope

Lift Off 12/30/21

12/30/21 Lift Off Equipment: Dowel or Band, DBs or Bar Warm Up: Arm Circles Dowel Warm Up 30 Secs 2R Jog Jumping Jacks Press Jacks Kazak Squats Split SQ Pulses Workout: 4 Min AMRAP Dowel/Band 3 DL 3 High Pull 3 Power Snatch 3 OH Squat Burpee 40/20 3R Bicep Curl Front Lunges Jog Front Raise Side Squats Frog Jumps OH Press Back Lunges Rest