Jason Norberg

Author: Jason

  • Boot Camp 09/27/2019

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    Jason
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    Warm Up: 600m Jog 15m Inchworm Push Up 15m Burpbee Broad Jump Workout: OTM 12 (135# Barbell) Even Minute: 8 Deadlift 6 Bentover Rows Odd Minute 5 Push Jerk 5 Inverted Push ups Then: 1 Mile Run – stop every 400m Station 1: 50 Walking Lunges Station 2: 10 Body Builders Station 3: 10 Strict…

  • Boot Camp Partner Workout 09/25/2019

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    Warm Up: 1 mile Jog 15m Inchworm Push Ups 15m Walking Lunges Workout: With a partner – 5 Rounds (each) 2 Burpees 2 Pull Ups (BANDED or MAX BAR HANG) 2 Ring Dips ( 5 GROUND THUMPERS) 2 Burpee Pull Ups-resting Buddy planks the switch after each round is completed Then 5 Rounds (each) (105#x3,…

  • Lift Day Capt A 3 09/24/2019

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    Warm up Cardio: Elliptical 5 min  Workout Hack Squat: 3 x 12: 225, 275(10), 275(10) Leg Extensions: 3 x 12: 200, 200, 200(10) (3 position machine) Bodyweight Dips: 3 x 12: 34(+45#) Close-Grip Bench Press: 3 x 12: 135, 165(8), 165(8)/135(8) Barbell Shrugs: 3 x 10: 135, 225, 225 Long Arm Crunches: 3×20: 60 Cardio:…

  • Boot Camp Max Reps – 09/23/2019

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    Warm Up: 800m Jog 15m Inch Worm w/ Push Up 15m Walking Lunges 2 rounds: (107# Barbell) 5 Deadlifts  5 Power Cleans  5 Front Squats Work Out: 2 Rounds: 1 Min Max Burpees/Up Downs (15/15) 1 Min Rest 1 Min Max Front Squat (127# Barbell – 15/10) 1 Min Rest 1 Min Max Toe Touch…

  • Boot Camp -Partner Workout 09/20/2019

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    Warm Up: 1200m Jog Work Out: Buddy 1: 800m RunBuddy 2: 10 Pick Up Press (#50 Sand Bag) 20 Power Squats (#50 Sand Bag) 5 Get Ups (#50 Sand Bag) 5 Body Builders Switch Every 800m (Time expired at 4 rounds)

  • Lift Day Capt A 2 – 09/19/2019

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    Jason
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    Warm Up: Elliptical: 5min/150spm Work Out: Dead Lifts: 3×10: 185, 225, 245(multi – grip gave out) Seated Leg Curls: 3×12: 95(3 position) Lat Pulldown: 3×12: 160, 180, 180(8)/140(4)/120(8) Seated Cable Rows: 3×12: 160, 180, 180 Reverse Crunches: 3 x 20 Elliptical: Ran out of time

  • Boot Camp 09/18/2019

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    Warm Up: With Battle Buddy – 3 rounds each: Partner 1: 200m run Partner 2: 65# Barbell 5 Dead Lifts 5 Hang Cleans 5 Strict Press Work Out: 2 Rounds with Buddy 10 Heavy Clean and Jerks (137# Barbell – alt every other one) 2 Hill Sprints (alt. 2 ea, buddy holds 50# sandbag at…

  • Lift Day – Capt A 1 09/17/2019

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    Warm Up: Cardio: Elliptical 5 min/150 spm  Work Out:  Barbell Squats: 3 x 12: 225, 255, 255+ Walking Lunges: 4 x 20: 95×4+ Bench Press: 3 x 12: 185, 225(x8), 225(x6), 175(x10) Seated Shoulder Press: 3 x 12: 85, 95(9), 85(8), 65(10) Plank: 3×1:20 Cardio: Elliptical 15 min

  • Lift Day Capt A 4 09/15/2019

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    Warm up Cardio: Elliptical 5 min  Workout Romainian Deadlift: 3 x 12: 225, 245(5)/245(4 split)/245(4 split), 225(7)/225(5) Good Mornings: 3 x 20: 95, 105, 105 Pull Ups: 3 x 12: 5,8,8,8,4,3 Single Arm Dumbbell Rows: 3 x 10(each arm): 65×3 Bicep Curls: 3 x 15: 30, 30(10), 30, 30(10) Long Arm Crunches: 3×20: X Cardio:…

  • Boot Camp 09/13/2019

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    Warm Up: 2 Rounds – 800m Jog @400m10 Walking Lunges10 Jumping Squats@800m5 Body Builders10 Air Squats Work Out: Ladder Up1-10 (by 1) – Power Cleans (127# barbell) 55 reps2-20 (by 2) Push Ups – 110 reps 4 Rounds 10 Reverse Front Rack Lunges (107# barbell) – 40 reps 10 Ring Rows – 40 reps 200m Run …