HIIT 082416

HIIT

Wednesday, 24Aug16

 

Warm-up: 2 rounds

  • 1:30 Jump Rope
  • Med Ball Cycle
  • 1:30 Jump Rope
  • 20 Squat and Push
  • Run 100 m
  • 10 Groiners w/ T-Stab

 

Move and Hold!

You will work for 20 second intervals and hold the position for 10 seconds

5 rounds of the following KB strength circuit:

Here’s what it will look like…

  • Clean right for 20 seconds/hold in the rack for 10 seconds
  • Press right for 20 seconds then hold overhead for 10 seconds
  • Split squat for 20 seconds then hold in bottom position for 10 seconds
  • 1 arm row right for 20 seconds then hold up in contracted position for 10 seconds
  • Push-ups for 20 sec then hold bottom for 10 sec

Repeat other side.

The completion of both sides= 1 round / 50 cycles total / 25 minutes

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HIIT 082216

HIIT

Monday, 22Aug16

 

Warm-up = 2 rounds

  • Jump Rope 1:30
  • 30 sec Dynamic Squats
  • 30 sec Forward/rear Lunges (r)
  • 30 sec Forward/rear Lunges (l)
  • 30 sec PVC Shoulder Passes
  • 30 sec Push-up to alt Toe tap
  • 30 sec Groiners/ T-stab
  • 30 sec Static Superman

EMOM for 20 minutes

Every minute on the Odd minute

  • 8 Kettlebell Swings
  • 4 Burpees
  • 2 DB Hang Squat Clean Thrusters

Every minute on the Even minute

  •   5 Push through Push-ups
  • 10 Lunge jumps (l+r=2)
  • 15 Mountain climbers (l+r = 1 rep)

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LIFT 081616

LIFT

Tuesday, 16Aug16

 

Three Round Warm-up

  • Run 100 m
  • 30 sec Dynamic Squats
  • 30 sec Jacks
  • 30 sec Butt Kickers
  • 30 sec Lateral Lunges
  • 30 sec PVC Shoulder Passes (come in 1 inch after 15 sec)
  • 30 sec PVC Overhead Squats

Partner – Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Back Squat  6-6-6-5-5
  • BB Hang Snatch (squatting is an option)  6-6-6-5-5

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Thrusters
  • KB Dead Snatch (switch@rounds)
  • Chin-ups
  • Static Wall Handstands

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LIFT 081516

LIFT

Monday, 15Aug16

 

Partner – Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Bent Over Row  6-6-6-5-5
  • BB Romanian Deadlift  6-6-6-5-5

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Hang Snatch (switch@rounds)
  • KB Swings
  • Reclines
  • Ball Slams

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HIIT 081216

HIIT

Friday, 12Aug16

Warm-up = 2 rounds

  • 100 m run
  • 20 Dynamic Squats
  • 100 m run
  • 5 PVC Shoulder Passes
  • 15 PVC Overhead Squats
  • 8 Downward Dog to Push-up
  • 10 Alternating Groiners w T-stab

Friday Finisher

30 sec work / 30 rest for 5 rounds w/ 1 minute rest between couplets

Couplet 1

  • BB Cleans (w/squat)
  • Pike Press or Handstand Push-up

Couplet 2

  • Chin-ups
  • MB V-ups

Finisher

6 min of 1 KB clean and press(push or jerk) switching hands every min or switching at 3 minutes (advanced)

HIIT 080816

HIIT

Monday, 08Aug16

Warm-up: 3 rounds

Jump rope 1 1/2 minutes

30 sec of each:

  • Dynamic squats
  • Seal jacks
  • Butt kickers
  • Push ups
  • Mountain climbers

 

22 Minutes of work AMRAP

  • 10 Swings
  • 10 Push-ups
  • KB Cleans 5r/5l
  • KB Presses 5r/5l
  • KB Split Squats 5r/5l or 10 Goblet Squats
  • 5 Walkouts
  • 100 Jump Rope Revolutions

Ab finisher

30/15 x 6 rounds

  • V-ups
  • Russian Twists

____________________________

 

 

LIFT 080516

LIFT

Friday, 05Aug16

 

Warm Up

  • 100m Run
  • Lot Skipping <–forward-reverse–>
  • 100m run
  • Walking Lunges <–forward-reverse–>
  • 100m run
  • Carioca <—->
  • 100m run
  • Butt Kickers <–forward-reverse–>
  • Med Ball Chopping Medley (1 cycle inside)

Partner – Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Dead-lifts  6-6-6-5-5
  • BB Floor Presses  6-6-6-5-5

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Dbl KB Push Press
  • KB Swings
  • Air Dyne Sprints
  • DB Farmers Walk

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LIFT 080416

LIFT

Thursday, 04Aug16

 

Partner – Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Back Squats  6-6-6-5-5
  • BB Hip Thrusts (Bring a towel to wrap bar) 6-6-6-5-5

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Snatch
  • Dbl KB Cleans
  • Reclines
  • Tire Slams

____________________________________

LIFT 080316

LIFT

Wednesday, 03Aug16

 

 

Partner – Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Bent Over Rows  6-6-6-5-5
  • BB Hang Snatch (with o/h squat if capable) 6-6-6-5-5

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Thrusters
  • Figure 8 to a Hold
  • Chin-ups
  • Dynamax Knee Knee Dbl Knee

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LIFT 080216

LIFT

Tuesday, 02Aug16

 

Partner – Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Military Press  6-6-6-5-5
  • DB Lateral Raise  6-6-6-5-5

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Atlas Stone Lifts
  • DB Shrugs
  • Battle Ropes
  • Sit-outs