LIFT 021416

LIFT

Sunday, 14Feb16

 

2 rounds of:

  • Jump Rope 2 mins
  • Med Ball Chops (4 moves) 2 mins
  • 30 seconds Groiners to T Stab
  • 30 seconds Push-ups to Downward Dog to Toe-tap

Strength Camp

This is a 40 second work / 15 second recovery for 6 rounds w/ 1 minute rest every 2 rounds.

  • KB Clean – Squat – Press
  • Battling Ropes
  • Atlas Stone Shoulder Lifts
  • Reclines
  • Farmers Walks (on turf)

HIIT 021216

HIIT

Friday, 12Feb16

 

3  rounds 1 minute each of:

  • Dynamic Squats
  • Running in Place
  • Alternating Lunges
  • Walk-outs to Pushup

 

You are to pick 3 KB, one heavier than the other. A 16-20-24k. This is a ladder exercise so you will do 18 reps at the lighter KB and 16 reps at the next and 12 reps, 16 reps and 18 reps.  You will then perform the burpees and move on to the next exercise.

Perform 18-16-12-16-18 reps of the following ladder for time:

  • KB Swings  16k – 20k – 24k – 20k – 16k
  • 10 2 Jack Burpees
  • Goblet Squats  16k – 20k – 24k – 20k – 16k
  • 10 2 Jack Burpees
  • Shoulder Passes  16k – 20k – 24k – 20k – 16k
  • 10 2 Jack Burpees
  • High Pulls  16k – 20k – 24k – 20k – 16k

 

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HIIT 021116

HIIT

Thursday, 11Feb16

 

3 Rounds of:

  • 1:30 Jump Rope
  • 30 second Push-up to Alternating Toe Taps
  • 30 second Upward Dog to Downward Dog
  • 30 second Groiner to T-Stab
  • 30 second Alternating Crab Toe Taps
  • 30 second Sit-ups

 

This is a 30 work / 15 rest interval for 5 rounds: rest one minute between rounds

  • DB Thrusters
  • KB Swings
  • Jumping Pull-ups
  • Air-dyne Bike sprint
  • KB Power Clean
  • Squat Thrusts

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HIIT 021016

HIIT

Wednesday, 10Feb16

 

3 rounds of:

  • 1:30 min Jump Rope
  • 30 second Hip Bridge with knee-up
  • 30 second Umpas
  • 30 second Sit-outs
  • 30 second Groiners

EMOM – 10 minute

Odd minute

  • 7 Power Clean & Press

Even minute

  • 14 Push-ups

rest 1:30

20 second work 10 second recovery for 8 cycles each of:

  • Dbl Racked KB Forward Lunges
  • Mountain Climbers
  • KB Figure 8 to Hold

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HIIT 020816

HIIT

Monday, 08Feb16

 

For 2 rounds:

  • Rope it!! 1:30
  • 30 second Butt Kickers
  • 30 second Overhead Pull-apart Band Stretch
  • 30 second KB Rotational Alternating Overhead Swings
  • 30 second Lizard Stretch
  • 30 second Bear Crawl 2 forward Push-up / 2 backward Push-up

Monday Boost

20/ 10  for 8 rounds (16 cycles), alternating between the following 2 movements.

•2 Jack Burpees / Mtn. Climbers

Rest for 1:30 mins, then…

Seven rounds for time of:

  • 30 KB Swings
  • 20 DB Push Presses
  • 10 Ball Slams

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LIFT 020616

LIFT

Saturday, 06Feb16

 

Warm-up… Instructors Choice

Smack Down

This is a 30 seconds work / 20 second recovery for 6 rounds NON-STOP

  • Single Leg Dead-lifts (switch@rounds)
  • Kneeling Single Arm Strict DB Press (switch@rounds)
  • Kneeling Single Arm KB Cleans (switch@rounds)
  • Single Arm Reclines (switch@rounds)
  • Bird Dog Plank (switch@rounds) (opposite arm/leg hold)
  • Single Leg Burpees (switch@rounds)

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LIFT 020516

LIFT

Friday, 05Feb16

 

TGIF

2 rounds-30 second each of:

  • Air Squats
  • Forward / Rear Lunge (r)
  • Forward / Rear Lunge (l)
  • Alternating High Skip w/ Clap (under leg)
  • Fast Feet
  • Skaters
  • Alternating Crab Toe Touches
  • Diamond Sit-ups

This is a 30 second work / 20 second recovery for 6 rounds with a 1 minute rest every 2 rounds.

  • DB Thrusters
  • KB Swings
  • Battling Ropes
  • KB Cleans
  • KB Hold to Figure 8
  • Ball Slam Jacks

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LIFT 020416

LIFT

Thursday, 04Feb16

 

Massacre 

2 rounds of:

  • 1:30 / 30 sec. each of: Jumping/ Seal/ Fling Jacks
  • 30 sec. of Squat Thrusts
  • 30 sec of Push-ups to Alt. Toe Touch
  • 30 sec. of Lizard Stretch
  • 30 sec. of Pigeon Stretch
  • 30 sec. of Crab Reaches (overhead reach)

 

This is a 35 second work / 20 second recovery for 5 rounds with a 1 minute rest in between rounds
This is a LIFT ROD so make sure your rep range is between 6-8 reps. Pace yourself and watch the running clock to keep you at pace.

  • KB Deep Dead-lifts (standing on 2 /45’s a side)
  • Rear DB lateral Raises
  • DB Bench Press
  • Recline / Face Pulls
  • Sled March (push a heavy sled while marching forward)

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HIIT 012816

HIIT

Thursday, 28Jan16

 

3 rounds of:

  • 1:30 Jump Rope
  • 30 seconds Dynamic Squats
  • 30 seconds Super-person
  • 30 second Extreme Bird Dog
  • 30 second Sit-outs
  • 30 second Crab Toe Taps

“Fight Gone Bad XTREME”

In this circuit, you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating again for four rounds.

  • DB Hang Squat Cleans
  • DB Push-press
  • Box Jumps (jump up-step down)
  • Air-Dyne Bike Semi-Sprints
  • Wall-ball

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HIIT 012716

HIIT

Wednesday, 27Jan16

 

Warm-ups 3 rounds

  • 1:30 minute Rope
  • 30 second Alternating Lizard Stretch
  • 30 second Mountain Climbers
  • 30 second Sit-outs
  • 30 second Crab Reaches
  • 30 second Groiners w/ T-Stab

Grunt

This is a 35 second work / 15 second recovery for 5 rounds with a 1 minute rest in between.

  • DB Dynamic Racked Squats w/ Overhead Press
  • DB Alternating Anterior Reaches
  • Battling Ropes
  • Alternating Band Pulls
  • Plyo Push-ups on Stepper
  • Dynamax Knee Knee Dbl Knee Wall Tosses

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