HIIT 041517

Saturday, 15Apr17 (Burpee Day 25)

Warm-up: 12 min cap

  • 3 min Jump Rope
  • 5 min Agility and Functional Movements
  • 5 min Mobility

 

Pre-game:

3 rounds of: 30 sec work / 15 sec rest

  • Mtn Climbers
  • Push ups
  • Stationary inchworms
  • Burpees

 

Workout:
3 rounds of: 20 sec of work 10 rest… stay on each one for 3 rounds then move on

  • HEAVY Goblet Squats
  • STRICT Pull-ups
  • HEAVY Push Press
  • HEAVY Swings
  • PLYO Push-ups

 

Finisher:

20/10 x 4 rounds of this couplet

  • Slamball
  • Burpee & Half

HIIT 122916

Thursday,  29Dec16

Warm-up 2 rounds of 30 seconds….

  • Air Squat to Alt Rear Lunge
  • Dynamic Lateral Lunges
  • Squat Thrusts
  • Up/Downward Dog
  • Shoulder Taps
  • Plank Climbers
  • Alt. Bird Dog
    1:30 Jump Rope

 

Pre-Game: 6-Minute AMRAP

  • 5 Burpee Plate Hops
  • 5 Plate Hang to Overhead
  • 20 Second Plate Squat Hold (on lap)

 

Workout:

Every 90 Seconds Until you Die or Fail

  • 5 Deadlifts (225/155)
  • 10 Wallballs (20/10)

Add 2 Wallballs Every Round Until Failure

*Minimum 8 Rounds

HIIT 120116

Thursday, 01Dec16

I can’t believe it’s December 1st!

Warm-up: 2rds

30 seconds each of :

  • Air Squats
  • Seal Jumps
  • Butt Kickers
  • Heisman Lateral Steps
  • Rear Lunge with a High Knee Jump
  • Shoulder Taps
  • Mtn. Climbers
  • Downward/Upward Dog

Pre-Game: 8-Minute AMRAP

Run to 202 (or Ride the bike for 2 minutes if you’re Soft)

Remaning Time AMRAP:

  • 20 Second Squat Hold
  • 20 Second Hang and Hold
  • 20 Second Chin Up and Hold
  • 20 Hollow out

 

Workout: 3 Rounds

  • 30 Racked KB Step-ups onto a Box
  • 20 KB Swings
  • 15 Clean & Press

Between Rounds: 2min Jump Rope or 50 Double Unders

 

HIIT 032616

Saturday, 25March16

 

Warm-up: 2 rounds of

  • 1 minute Jump Rope
  • 30 seconds Mtn Climber
  • 1 minute (20seceach) Jumping-Seal-
  • Fling Jacks
  • 30 seconds Push-up to Alternating Toe Taps
  • 1 minute (20seceach) Forward-lateral-
  • Rear Lunges
  • 30 second Groiners to T-Stab
  • 1 minute Skipping w/Clap
  • 30 second Sit-outs

 

Endurance: 3rds AFAFP

  • 50 Double-unders/ 2 minute Junp rope
  • 30 Walking Lunge Steps
  • 15 Hanging Knee Raises

 

Workout:

Speed – Agility – Strength

This is a 30 second work with a 15 second rest for 4 rounds ~ No Rest

  • Quick Feet (use stepper)
  • DB Weighted Seated Box Jumps
  • DB Suitcase Reverse Lunges
  • DB Man-makers
  • Sled Sprints

ROD 011215

ROD

Monday, 12Jan15

 

Agility Ability

This is a 35 second work / 20 second recovery for 4 non-stop rounds. This is a circuit type ROD.

  • Barbell S/L Step-ups (switch @ rounds)
  • Ball Slam w/OH Toss
  • Bosu Plank Climbers
  • Skaters to Banded S/Arm Lateral Raise (switch @ rounds)
  • S/Arm Plank Floor DB Rows (switch @ rounds) *
  • Heisman Hurdle Steps (2 hurdles)

 

* Advance members can place the single arm on MB.

_____________________________________________________________

ROD 080914

Saturday August 9, 2014

 

Pre-ROD:

3 Rounds

20 – Plate Hops

10  – Travelling Push-ups

 

ROD:

60 Ground to Overhead (115/65)

2400M Run

* break up the reps and run as you like. 

* Ground to Overhead can be performed as a snatch or clean & press.

 

Helpful hints:

  • NLPS – 202 Industrial loop and back = 800m
  • NLPN – Stop sign and back = 800m

ROD 073014

ROD 

Wednesday, 30Jul14

 

Wack-a-Doo Wednesday

Circuit 1: AMRAP for 10 minutes

  •    5 Burpee + 2 Jumping Jacks
  • 10 DB Thrusters
  • 15 Ball Slam Jack (jump back and forth and slam)

             ~ 2 min rest ~

   Circuit 2: AMRAP for 10 Minutes

  •    5 DB Floor Presses (c’mon let’s go heavy)
  • 10 Side 2 Side KB Swings (2 steps r/l)
  • 15 Mountain Climbers (r+l=1)

_______________________________________________________

ROD 052914

Pre-ROD (8minutes) – maintain High Intensity

  1. Run in place- 1 minute
  2. High Knees to chest- 15 seconds
  3. Butt kickers- 15 seconds
  4. Jump rope- 1 minute
  5. In & Outs- 15 seconds
  6. One foot to the front and the other to the back, switch repeatedly- 15 seconds
  7. Run in place- 1 minute
  8. Single leg hop right foot- 15 seconds
  9. Single leg hop left foot- 15 seconds
  10. Jump rope- 1 minute
  11. Tuck jumps- 15 seconds
  12. Burpees-  15 seconds

Perform 8 rounds at 15/15 work/rest timed set of:

  • Plyo Push-ups
  • Squat Jumps
  • Mtn Climbers
  • Split Jumps
  • Sit-outs

ROD 052014

Tuesday, 20May14

 

 

West Brighton Slammer

30 sec work /30 sec rest for 5 rounds (25 cycles/25 min routine) of :

  • Pull ups (band assisted or unassisted)
  • DB T-Stab (no push-up)
  • Dbl KB cleans (from the floor position)
  • BB/Dbl DB high pull (from hang position)
  • High knee w/burpee (do 1 burpee every 10 high knees)

Do this non-stop, no rest between rounds

 

ROD 040514

Saturday, 05Apr2014

 

 

Partner Challenge

Start out by jumping rope for 5 minutes.  Each time you get snagged or stop perform 5 burpees as quickly as possible.

Then….

Do the following with your partner in this order.  After completing each exercise both partners will run to the first speed bump past the old gym.

  1. 200 DB or BB Thrusters
  2. 200 Kettlebell swings
  3. 200 Dyna-max Sit-ups (partners will interlock legs and pass the dyna-max to each other between sit-ups)

Choose a challenging set of DB’s and KB and split the 200 reps evenly with your partner.

If doing this workout solo,  do half the reps but everything else remains the same.

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