Jason Norberg

Category: Workouts

  • Boot Camp 08/26/2019

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    Jason
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    Warm Up: 1000m Jog 1 min Plank Work Out: Max Reps 1 minute – 2 rounds: Push Ups: 55/35 Pull Ups: 20/15 Sit Ups: 38/27 3 Rounds: 15 Thrusters (105# barbell) 15 Burbpees 1600m Run 5 Rounds: (ended 1st round at 1 hour) 10 45 Degree Push Ups 10 Deadlifts (105# barbell) 1000m Run

  • Lift Day – Capt A 4 08/24/2019

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Romainian Deadlift: 3 x 12: 225, 245(5)-split grip(7), 245(5)-split grip(7) Good Mornings: 3 x 20: 95×3 Pull Ups: 3 x 12: 8,8,10,7,7 Single Arm Dumbbell Rows: 3 x 10(each arm): 65×3 Bicep Curls: 3 x 15: 30×3 Long Arm Crunches: 3×20: X Cardio: Not enough time – need…

  • Lift Day – Capt A 3 08/22/2019

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Leg Press: 3 x 12: 315, 405, 495+ Leg Extensions: 3 x 12: 190+ (3 position machine) Bodyweight Dips: 3 x 12: 36(+25#)+ Close-Grip Bench Press: 3 x 12: 135, 175(10), 175(9), 175(5) Barbell Shrugs: 3 x 10: 135, 225×2 Long Arm Crunches: 3×20: X Cardio: Not enough…

  • Lift Day – Capt A 2 08/15/2019

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Deadlifts: 3 x 12: 185, 225, 245(4), 245(2sets/5reps) Seated Leg Curls: 3 x 12: 95 (3 position machine) Lat Pull Down: 3 x 12: 160, 180, 180(x6)/160(x4)/140(4)/120(4) Seated Cable Row: 3 x 12: 160, 180, 180(x12)/120(x12) Reverse Crunches: 3 x 20: X Cardio: Elliptical 20 min

  • Lift Day – Capt A 1 08/13/2019

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    Jason
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    Warm Up: Cardio: Elliptical 5 min/150 spm  Work Out:  Barbell Squats: 3 x 12: 185, 225, 255 Walking Lunges: 4 x 20: 65, 85, 95 Bench Press: 3 x 12: 185, 225(x7), 225(x6), 150(x12) Seated Shoulder Press: 3 x 12: 75, 85, 95 Plank: 3×1:20 Cardio: Elliptical 15 min

  • Boot Camp 08/12/2019

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    Jason
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    Warm Up & Workout combined Bear Crawl6 Minutes or ~250m 1 Mile Run With Sand Bag(#50) with a Battle Buddy 5 Burpees every trade off – Battle Buddy handing off sand bag only Rinse and Repeat…. 10 Power Clean (#130 barbell) 10 Shoulder to Overhead (#130 barbell) 10 Alternating Reverse Lunge (#105 barbell) 10 Leaning…

  • Boot Camp 08/09/2019

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    Jason
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    Warm Up: 3 rounds 200m Jog 15m Bear Crawl 4 Burpee Pull ups Workout: OTM 8 12 Front Squats (#153 barbell) 8 Burpees OTM 8 20 Jumping Lunges 12 Ring Rows OTM 8 10 Thrusters (#105 barbell) 20 Squat Jumps 2 minutes rest in between OTM 8S OTM 10 200m Sprints – Alternating with a…

  • Lift Day – Capt A 4 – 08/08/2019

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Romanian Deadlifts: 3 x 12: 225×3 Good Mornings: 3 x 20: 75, 95×2+ Pull Ups: 3 x 12: 7, 7, 10, 6, 6 Single Arm Dumbbell Rows: 3 x 10 (each): 45, 65×2 Bicep Curls: 3×15: 30×2, 30(12) Russian Twists: 3 x 20: X Cardio: no cardio due…

  • Boot Camp 08/07/2019

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    Jason
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    Warm Up: 3 Rounds 200m Jog 15m bear crawl 5 Bodybuilder push ups 15m reverse bear crawl Workout: 1 Mile Weight Vest Run (#20) 30 Up Downs 30 Pick Up and Press with Sand Cake (#50) 800 M Weight Vest Run (#20) 20 Get Ups 20 4CT Flutter Kicks 1 Mile Weight Vest Run (#20)…

  • Lift Day – Capt A 3 08/06/2019

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Hack Squats: 3 x 12: 225×2, 255 Leg Extensions: 3 x 12: 180 (3 position machine) Bodyweight Dips: 3 x 12: 36+ Close-Grip Bench Press: 3 x 12: 135, 165, 175(10) Barbell Shrugs: 3 x 10: 135, 185, 225 Long Arm Crunches: 3×20: X Cardio: Elliptical 20 min