HIIT 022117

HIIT

Tuesday, 21Feb17

 

Warm-up 

  • Med Ball Cycle
  • 2:00 min Jump Rope

Partner 4 Minute Ab Challenge: 30 sec Wall Walk Climbs while partner holds Long Plank, switch

AMRAP = 10 minutes of

  • 50 Alt. High Knee Jump Rope Rotations
  • 40 Anterior DB Reaches (r+l=2)
  • 30 Band Punches (men 1″ / ladies 1/2″ bands – R+L= 1)
  • 20 Squat Thrusts
  • 10 Push-up/Plank Climbers Combo
  •   5 Burpee Knee Tucks

Workout

Dead-lift / Push-up / Air Squat Challenge for Time:

  • 15 BB Dead-lifts (men 135# / women 95#)
  • 15 Hand Release Push-ups
  • 15 Air Squats

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LIFT 021717

LIFT

Friday, 17Feb17

 

Warm-up of Med Ball Cycles:

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 Overhead Squats 5-5-5-3-3-3…
  • BB Stationary Lunges 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 10 second work / 10 second rest for 6 rounds: 1 minute rest after 3 rounds

  • Slam Ball
  • Sit-outs
  • Half Burpees
  • Donkey Kicks
  • DB Swings

LIFT 021617

LIFT

Thursday, 16Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Rear/Forward Lunge (switch@rounds)
  • Alt. Lateral Lunge Jumps
  • Seated Hamstring Stretch
  • Groiners w/ Elbow Lift
  • Push-up to Toe Tap
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 Shoulder Presses 5-5-5-3-3-3…
  • BB High Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 15 second work / 15 second rest for 4 rounds: Non-stop all KB Cleans are Long Cycle moves

  • KB H2H Swings
  • KB Clean (r)
  • KB Clean (l)
  • KB Press (r)
  • KB Press (l)

LIFT 021417

LIFT

Tuesday, 14Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ Elbow Lift
  • Lizard Stretch
  • Push-up to Toe Tap
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 Hang Cleans 5-5-5-3-3-3…
  • BB Thrusters 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 10 second work / 10 second rest for 6 rounds: 1 minute rest after 2 rounds

  • KB Swings
  • Lunge Jumps
  • Push Through Push-ups
  • Plank Climbers
  • Heisman Step (3 r/l)

LIFT 021317

LIFT

Monday, 13Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Alt. Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ Elbow Reach
  • Pigeon Stretch
  • Downward Dog Push-ups
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 5-5-5-3-3-3…
  • KB Farmers Walk…. walk the length of the gym & back 2 x’s. Do not put the KB’s down during walk.

Meta Shred Circuit:

This is a 10 second work / 10 second rest for 6 rounds with a 1 min rest after 2 rounds:

  • High Knee Runner
  • Mtn Climber Sprints
  • Skater Hops
  • Plyo Push-ups
  • Sit-outs

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HIIT 070217

Tuesday, 07Feb16

Warm-up:30 seconds each:

  • Air Squats
  • Jumping Jacks
  • Skips
  • Lateral Lunges
  • Arm Circles
  • Up/Down Dog
  • Push-up to Toe Tap
    1:30 minute Jump Rope

 

Pre-game: 7 minutes

15 Ground to Over Head, then for the remaining time AMRAP this

  • 5 BB push-ups
  • 5 Over bar Burpees
  • 5 Walk-Out or 5 BB Roll-outs

 

Workout:

21-18-15-12-9-6-3 reps

  • Barbell Sumo Deadlift High Pull
  • Lateral jumps over Bar

LIFT 020317

LIFT

Friday, 03Feb17

 

Warm-up:

  • Med Ball Medley

7 minute Partner Ab Routine: Dynamax Wheel

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 5-5-5-3-3-3…
  • BB Hip Thrusts 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 4 rounds:

  • Bulgarian Split Squats w/ Pulse (switch@rounds)
  • Ball Slams
  • Half Kneeling Clean & Press (switch@rounds)
  • Battle Ropes

LIFT 020217

LIFT

Thursday, 02Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ T-Stab
  • Pigeon Stretch
  • Push-up to Toe Tap
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 Hang Cleans 5-5-5-3-3-3…
  • BB Thrusters 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 4 rounds:

  • KB Cleans (switch@rounds)
  • H2H KB Swings
  • Over the Box Squat Thrusts
  • Air-Dyne Sprints

LIFT 020117

LIFT

Wednesday, 01Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Forward/Rear Lunges (switch@rounds)
  • Alt. Lateral Lunge Jumps
  • Groiners w/ T-Stab
  • Lizard Stretch
  • Push-up to Toe Tap
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 5-5-5-3-3-3…
  • BB Snatch Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 4 rounds:

  • DB Renegade Rows
  • Burpees
  • KB Rows Switch@rounds
  • Battle Ropes

LIFT 013117

LIFT

Tuesday, 31Jan17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Alt. Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ T-Stab
  • Pigeon Stretch
  • Down/Upward Dog
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 Floor Presses 5-5-5-3-3-3…
  • BB Muscle Snatches 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds: Use heavier than normal DB’s

  • DB Thrusters
  • Mtn Climbers
  • DB Alt Snatches
  • Air-Dyne Sprints