Jason Norberg

Category: Workouts

  • Workout Program – July 26 – Sept 9, 2020

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  • Boot Camp – 3 Point 11/04/2019

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    Warm Up: 1200m Jog 30m inchworms w/ push-up 30m crab walk Work Out: Complete exercises at 3 points – 400m apart Round 1 10 Burpees (Up Downs) 10 Bottom 1/2 Burpees Point 3 only – 10 Ground to Overhead (#135 barbell) Round 2 20 Jumping Lunges 20 Push Ups Point 3 only – 10 Ground…

  • Lift Day – GVT:1 Chest & Back

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    Warm Up: Elliptical: 5 min/150spm  Work Out: Bench Press: 7×10 175# / 3×10 155# Bent Over Rows: 10×10 145# Cable Crossover: 3×10 50# Close Grip Lateral Pulldown: 3×10 150#

  • Boot Camp 10/14/2019

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    Warm Up: 1200m Jog Work Out: OTM – 10 minutes 4 Front Rack Lunges (127# barbell) 2 Burpbees  4 Rounds 15m Bear Crawl 5 Pull ups 10 Hang Cleans (127# barbell) 200m Run 10 Rounds – Ascending sets (1, 2, 3, 4…10) 1 Push-up 20 Sec Plank 1 Body-Builder (Got to round 8 before time…

  • Lift Day – GVT:3 Arms

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    Warm Up: Elliptical: 5m/150spm Work Out: Close Grip Bench Press: 2×10 #135, 4×10 #155 Barbell Curl: 6×10 #60 ez curl bar + Side Lateral Raise: 6×10 #17.5+ Seated Bent-Over Rear Delt Raise: 4×10 #15, 2×10 #17.5 +

  • Boot Camp 09/27/2019

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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)