LIFT 041217

LIFT

Wednesday, 12Apr17

 

Weekly Warm-up: 30 seconds of…2 rounds

  • Static Deep Squat
  • Skipping
  • PVC Shoulder Passes
  • PVC Lunges Fro/Rear (switch@rounds)
  • Tree Climb (switch@rounds)
  • Groiner w/ T-Stab
  • Pushup to Toe Taps
  • After 2 rounds 3:00 min Jump Rope

3 minute Ab Routine:

10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Routine

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 Squat Cleans 5-5-5-3-3-3…
  • BB Muscle Snatch 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • Burpees
  • DB Snatches
  • Recline Wide O/H Pulls
  • Mtn. Climbers
  • Battle Ropes

HIIT 040917

Sunday, 09Apr17 (Burpee Day 19)

REMINDER:  OPEN GYM TODAY 8:30-10:30

HIGH ROCK TRAINING – 3-5 MILE TRAIL RUN. MEETING AT 8:30 @ 200 NEVADA AVE, 10306

 

Warm-up: 2 Rounds

  • 30 Walking Lunge Steps
  • 20 Jumping jacks
  • 10 Push- Through Push-ups
  • 5 Broad Jump Burpees
  • 1 minute Jump Rope

 

Pre-game: 8 min Cap

Warm up your Squat

Between sets….

  • 10 Bodyweight Step Ups
  • 10 Split Jumps
  • 10 Lateral Lunges

 

Workout: Tabata Style

6 rounds of 20 seconds work/10 seconds rest

Stay at one movement for 6 rds stations, take 1 minute rest, then move to the next movement.

Go full blast at every station for each round, keeping the reps consistent throughout.

  • Burpees
  • Squat Jumps
  • Battle Ropes
  • AirDyne Bike
  • Carb Toe Touches
  • KettleBell Swings

HIIT 040517

Wednesday, 05Apr17 (Burpee Day 15)

Warm-up: 2rds

20 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

 

Burpee Challenge: 7-Minute Burpee EMOM

1 Burpee Every 12 Seconds
1 Burpee Every 10 Seconds
1 Burpee Every 8 Seconds
1 Burpee Every 6 Seconds
1 Burpee Every 5 Seconds
1 Burpee Every 4 Seconds

 

Pre-Game: 8 min

20 BB Shoulder Press (off rack)

* pick a weight where you can do 4 sets of 5 reps

then with the remaining time AMRAP this

  • 5 Chin-ups
  • 10 Trx Face-pulls
  • 20 sec Battle Rope

 

Workout:

6 rounds at one station before moving to the next. work/rest: 20/10

Rest 1 minute after completing two movements.

  • Jumping Pull-up
  • Kettlebell Swings
  • Rest 1 min
  • Half Burpees
  • Dumbell Push Press
  • Rest 1 min
  • Mountain Climbers
  • Air Squats

Sunday, 19Mar17

Partner Warm-up: 2rds

1 minute Jump

  • 10 Buddy Push-ups
  • Head to Head Bear Crawl <—->
  • Wheelbarrow Walk <—->
  • 20 High Five Partner Sit-ups

 

Pre-Game: 7-Minute AMRAP (with a partner)

  • 20 Al. Box Jump Up & Step Down
  • 16 Alternating Push-ups
  • 12 Split Jumps (In Sync)
  • 30 Second Plank (In Sync)

 

Workout:   Classic Tabata Strength

6 rounds of 20 seconds work/10 seconds rest 1 min rest between rds

Go full blast on every round, keeping the reps consistent throughout.

  • Box Jumps
  • Wallball
  • Battle Rope
  • Jumping Pull-ups
  • Mountain Climbers
  • Single Arm Kettlebell Swings  (Alt sides each rd)

 

http://nxtlevelnow.com/2017/03/18028/

HIIT 030617

Monday, 06Mar17

Warm-up:

  • Coach D’s choice

 

Pre-game: 6-Minute AMRAP

  • 30 Second Squat Hold
  • 30 Second Plate Overhead and Hold
  • 30 Second Chin Over the Bar and Hold
  • 30 Second Rest

 

Workout:

This is a 30 second work / 20 second recovery for 5 rounds w/ 1 minute rest in between.

  • DB Thrusters
  • Box Jumps
  • Battling Ropes
  • KB Rows
  • DB Walking Lunges

HIIT 021817

Saturday, 18Feb17

Warm-up: 12 min (everyone must do 2 minutes of Jump Rope, Med-ball & Bands)

  • 2 min Jump Rope
  • 2 min Med-ball Melody
  • 2 min Band Pull-aparts
  • rest of time Mobility & Stretch

 

Pre-Game: 6-Minute AMRAP

  • 30 Second Squat Hold
  • 30 Second Handstand Hold (or Plank)
  • 30 Second Chin Over the Bar Hold
  • 30 Second Rest

 

Workout:

We will do a classic circuit today.

Five rounds of:

30 /25
25/20
20/10×3

  • Reclines
  • DB Clean & Press
  • Battle Rope
  • KB Squat and Push
  • Hand Release Push-ups
  • Switches
  • Burpees

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 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

SunFunday 012917

Sinday, 29Jan16

Warm-up:

10 moniutes of mobilization

 

Pre-game: 8-Minute AMRAP

  • 5 Burpees
  • 30 Second Plank
  • 10 Dbl Kettlebell Deadlifts
  • 30 Second Plank
  • 20 Air Squats
  • 30 Second Plank

 

Workout:

5 rounds total of 30 sec work/15 sec rest with 1 minute rest between rds

  • Kettlebell Swings
  • Battle Ropes
  • Box Jumps
  • Renegade Row w/ 2 Frog Jumps
  • Mtn Climbers

HIIT 012517

Wednesday, 25Jan17

Warm-up: 2rds

  • 1 min Skipping W/Clapp
  • 30 seconds Mtn Climber
  • 1 min (20 sec) Jumping-Seal-Fling Jacks
  • 30 seconds Frog Push-ups
  • 1 min (20sec)Forward-lateral-Rear Lunges
  • 30 second Groiners
  • 1:30 min Jump Rope

 

Pre-game:

  • 300m Run
  • 40 DB Walking Lunges
  • 300M Run
  • 20 DB Walking Lunges

 

Workout:

5 basic movements, but very physically demanding and complement each other.

5 rounds total of 30 seconds work/15 seconds rest

  • Kettlebell Swings
  • Battling Ropes
  • Tuck Jumps
  • Air-dyne Sprints
  • Burpees / Burpee Pull-ups