Jason Norberg

Category: Workouts

  • Lift Day – Pull 01/24/19

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    Warm Up: Elliptical 10min/10 incline/15 resistance/160 spm Workout: 3 Rounds10 pull-ups (wide/narrow/wide grip)1 min plank Deadlifts (double overhand grip)10 – 135lb10 – 185lb10 – 225lb 2 x 10 – 225lb (mixed grip) Hang Cleans10 – 90lb3 x 10 – 135lb Seated Cable Rows (close grip)10 – 140lb10 – 200lbCash Out6 – 200lb/6-180lb/6-120lb Cool Down: Elliptical5min/10…

  • Lift Day – Push 01/22/19

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    Warm Up: Elliptical – 10min resistance: 15 avg. speed: 8.0 3 rounds25 Push Ups25 Crunches Workout: Bench Press:10 – 45lb (warm up)10 – 135lb10 – 185lb6 – 205lb5 – 205lb10 – 135lb (cash out) Back Squat:10 – 45lb (warm up)10 – 135lb10 – 185lb8 – 225lb8 – 225lb Bar Calf Raises:2 x 10 – 135lb…

  • Bootcamp 01/21/19

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    Warm Up: 400m run100m Bear Crawl100m Walking Lunge Work Out: Ladder Down10-9-8-7-6-5-4-3-2-1Clean and Jerk (137lb bar)8 – Bentover Row (137lb bar)Burpees over the Bar then 800 Repeats with a 50lb Sandbag2 Minutes rest between 800’s andyou can not put the bag down (finished 1 round at the end of the hour)

  • Lift Day – Pull 01/19/19

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    Jason
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    Warm Up: 10 min – Elliptical 10 incline/15 resistance/150 spm Work Out: 3 Rounds10 Pull-ups (alt. sets between wide and narrow grip)1 minute plank hold Deadlifts10 – 45lb (warm-up)10 – 135lb10 – 205lb2×5 – 225lb Hang Cleans10 – 45lb (warm-up)10 – 90lb10 – 135lb2×5 – 155lb Cable Rows – split cables10 – 50lb (warm-up)10 –…

  • Bootcamp Max Rep Day 01/18/19

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    Warm Up: 800m run30m bear crawl Work Out: OTM 105 Strict Press (127lb barbell) 2 Rounds1 Min Max Up Downs1 Min Rest1 Min Max Squat to Walk Out Push Up1 Min Rest1 Min Max Get Ups1 Min Rest1 Min Max 4-Count Mt Climbers1 Min Rest1 Min Max Push Ups1 Min Rest1 Min Max Clean and…

  • Bootcamp Battle Buddy Day 01/16/19

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    Warm Up: 400m run15m Inch worm push-ups15m Bear Crawl Workout: Alternate Rounds: 10 rounds5 Toe Touch Crunches10 Push ups15 Air SquatsBB1 completes a round/BB2 Planks – SWITCH then BB1 – 200 Run w/ SandcakeBB2 – 15 Deadlifts Switch, Rinse and Repeat when both have completed their task

  • Boot Camp 01/09/19

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    Warm Up: On the trackPartner 1: Burpee Broad JumpPartner 2: 200m runSwitch when partner 2 catches partner 1. Continue until Burpee Broad Jump for 200m. 86m – Walking Lunges Work Out: Individual: 10 Hang Cleans  Push Press (127lb barbell)2 Get Ups (50lb sandcake)400M Run 8 Hang Cleans  Push Press (127lb barbell)4 Get Ups (50lb sandcake)400m Run 6…

  • Pull Day 01/08/19

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    Warm Up: 10 min Elliptical – 10 elevation/15 resistance avg 150 spm Work Out: 4 x 7 – Pull Ups (close grip/wide grip) 3 x 1 minute plank holds Dead Lift: 10 – 45lb warm up 10 – 135lb 10 – 185lb 10 – 225lb 5 – 275lb 5 – 275lb Hang Clean: 10 –…

  • Boot Camp 01/07/19

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    Warm Up: 1500m jogPlank for 1 min Work Out: As a 2 Person Team: AMRAP 4 Minutes (each exercise) Strict Pulls Ups – 75 Run – 900m Front Squats (152lb bar) – 45 Run – 800m Hang Cleans (152lb) – 60 Body Builders – lost count

  • Push Day: 01/06/19

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    Warm Up: 10 min Elliptical – 10 elevation/15 resistance avg 150 spm Work Out: 3 Sets25 Push-ups25 Crunches Bench Press – barbell10 – 45lb warm up10 – 135lb 10 – 185lb6 – 205lb5 – 205lb Front Rack Squat10 – 45lb warm up10 – 90lb10 – 135lb10 – 185lb5 – 205lb5 – 205lb Over Head Press…