Jason Norberg

Category: Workouts

  • Lift Day – Capt A 2 08/04/2019

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Deadlifts: 3 x 12: 185, 225, 245(2sets/5reps) Seated Leg Curls: 3 x 12: 90 (3 position machine) Lat Pull Down: 3 x 12: 160, 170(x10), 165(x6)/120(x8) Seated Cable Row: 3 x 12: 160, 180, 180(x12)/120(x12) Reverse Crunches: 3 x 20: X Cardio: Elliptical 20 min

  • Boot Camp 07/31/2019

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    Jason
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    Warm Up: 1 mile jog Workout: Weight Vest (#20) – Battle Buddy 5 Rounds – 105# Barbell 7 Power Cleans 7 Shoulder to Overhead Buddy #1 – Completes 1 roundBuddy #2 – 200m RunSwitch only after each person completes their task.  Each battle buddy needs to complete 5 rounds of each.  then 1 Mile Weight…

  • Lift Day – Capt A 1 07/30/2019

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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(x8) Walking Lunges: 4 x 20: 45, 75, 85+ Bench Press: 3 x 12: 185, 225(x6), 225(x5), 135(x12) Seated Shoulder Press: 3 x 12: 65, 75, 85(x11) Plank: 3×1:00 Cardio: Elliptical 15 min

  • Boot Camp 07/26/19

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    Jason
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    Warm Up: 800m Jog Every 200m 10 Bodybuilders 10 Squat Jumps Workout: 50 min – 5 Rounds with 105# Barbell (got to the beginning of Round 4) 10 Thrusters 9 Burpees 8 Front Squats 7 Squat to Walk Out Push Ups 6 Bent-over Row 5 Jump Lunges (2CT) 4 Curtis P Complex 3 8-Count Body…

  • Lift Day Capt A Program 3

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    Jason
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    Warm Up:  Elliptical 5min  Work Out: Leg Press/Squat Press 3 x 12:  315, 405, 455Leg Extension 3 x 12: 170, 180×2Bodyweight Dips 3 x 12 (weighted or assisted depending on your level) – 36+Close-Grip Bench Press 3 x 12: 135, 155, 165Barbell Shrugs 3 x 10: 135, 185, 225Long Arm Crunches 3 x 20: 60Elliptical…

  • Boot Camp 07/22/2019

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    Warm Up: 800m Jog 10 Pull-ups 5 Bodybuilders Workout: OT9M: (4 rounds) 5 Frog Push-Ups 5 Clean & Jerks (150# barbell) 800m run 5 Pull-ups  

  • Lift Day Capt A Program 2 07/18/2019

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Deadlifts: 3 x 12: 185, 225×2+ Seated Leg Curls: 3 x 12: 90, 110, drop set (110×8,90×4,70×5) Lat Pull Down: 3 x 12: 160, (180×8,160×4), 160 Seated Cable Row: 3 x 12: 160, 180, drop set (180×8, 140×4, 120×5)(65, 75, 85) Reverse Crunches: 3 x 20: X Cardio:…

  • Lift Day – Capt A Program 1 07/16/19

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    Warm up Cardio: Elliptical 5 min  Workout Barbell Squats: 3 x 12 (185×2, 225) Walking Lunges: 4 x 20 (45×2, 65×2) alt. Front Rack/Back & Forward/Back Step Bench Press: 3 x 12 (185×3) Strict Shoulder Press: 3 x 12 (65, 75×2) Plank: 3×1:00 Cardio: Elliptical 15 min

  • Boot Camp 07/15/2019

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    Jason
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    Warm Up: 1 mile jog 1 min plank  Workout: While jogging 1 mile complete the following: 5 Hill runs  10 Leaning Push Ups 20 Air Squats 40 Walking Lunges Then: 5 Tire Flips 10 Tire Jump Throughs 20 2-count Mountain Climbers 40 Pick Up & Press – 50# Sandbag 10 Banded Push Ups 10 Sand…

  • Boot Camp 07/08/2019

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    Warm Up 800m run1min plank Work Out 107# Barbell35 Sumo Deadlift High Pull35 Front Squat35 Push Press 800M Run 25 Sumo Deadlift High Pull25 Front Squat25 Push Press 600M Run 15 Sumo Deadlift High Pull15 Front Squat15 Push Press 200M Run Then 3 Rounds 30 Side-plank hip taps each side30 Flutter kicks with a pause…