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 031817

Saturday, 18Mar17

 

Free-style warm-up: 10 min

 

3 min Ab Routine: (20/10 – 9 cycles)

  • Archers

 

Pre-game: 5 min each

  • 10 Banded Squats
  • 10 Banded Walks (5f/5b)
  • 10 Banded Lateral Walks (5r/5l)

rest 1:30

  • 10 Superband Curls
  • 10 Superband Pull-downs
  • 10 Superband Push-ups
  • 10 Chin-ups

rest 1:30

  • 10 Chest Pull-aparts
  • 10 Overhead Pull-aparts
  • 10 Face-pulls
  • 5 Pull-ups

 

Workout: 3 Rounds:

  • 21 Hand Release Push-up
  • 7 Thrusters

Followed by 3 Rounds

  • 14 Jump Squats
  • 7 Shoulder Presses

Followed by 3 Rounds

  • 7 Burpees
  • 21 Kettlebell Swings

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

Sunday 022617

Sunday, 26Feb17

Warm-up: 12 min Cap

  • 3 minute Jump Rope

Followed by, Mobility, Stretching and Foam Rolling

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:

Metabolic Strength

15/15 seconds for 7 rounds ~ no rest

  • Ploy Push-Ups
  • Reclines
  • DMax Push Press
  • Kettlebell Swing
  • Switches
  • Jump-back Ball Slams

021417

 

 

 

Tuesday, 14Feb17

 

 

 

 

 

Warm-up: 2 rds (30sec each movement)

  • Air Squats
  • Rear Lunges
  • Dynamic Lateral Lunges
  • Groiner w/ Elbow Lift
  • Up/Down Dog
  • Push-up to Toe Tap
  • 1:30 Jump Rope

Valentine Pre-game: 7 min AMRAP

  • 20 Alt Box Jumps
  • 16 Alt Push-ups
  • 12 In-sync Squat Jumps
  • 30 Sec In-sync Plank

Valentine Partner Workout:

  • 60 Wallball
  • 50 Slamball
  • 40 Pull-ups
  • 30 Burpees

* one partner works at a time

 

HIIT 02117

Saturday, 11Feb17 (posted one day early)

Warm-up: 12 min Cap

3 minute Jump Rope
Followed by, Mobility, Stretching and Fun

 

Pre-game: 10 EMOM

Odd: 3 Deadlifts (Bodyweight) + 7 KB Swings
EVEN: 7 Box Jumps + 3 Burpees
Sweet Saturday

 

6 rounds of 30/15 rest

1 min rest after 2rds

  • KB Rows
  • Dumbell Push Presses
  • Goblet Squats
  • Star Jumps
  • Plank Jacks

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

HIIT 012417

Tuesday, 25Jan17

Warm:up: 2rds

30 seconds each movement with a light KB

  • Dynamic Squats
  • KB Swings
  • Snatch Pulls
  • Alt Halo
  • Push-up w/ pull-through
  • Russian Twist

1 minute Jump Rope

 

Workout: 3 Rounds

1-Min Stations / No Rest Between Stations

  • Wallball
  • DB Hang Cleans
  • Hand Release Push-ups
  • Box Jumps
  • Reclines

1:30 Rest between each rd

Round 1: 15 Reps per Station

Round 2: 20 Reps per Station

Round 3: 25 Reps per Station

 

Endurance:

Immediately Following the Workout

  • 50 Burpee Pull-ups / Pull-ups

Done as an EMOM, most reps possible per minute that can be maintained.

LIFT 011917

Thursday, 19Jan17
Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Junping Jacks
  • Skips
  • Lateral Lunges
  • Arm Circles
  • Up/Down Dog
  • Push-up to Toe Tap

1:30 minute Jump Rope

 

3 minute Ab Routine:

  • 10 Sit-up Wallslams,
  • 20 Russian Twist
  • 10 T- 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

  • Back Squats 5-5-5-3-3-3
  • Raised Hip Extensions  5r/5l plus 10 Box Jumps 5-5-5-3-3-3..

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 16 cycles NON-STOP

  • Plate Front Raise
  • Thrusters
  • Deadlifts
  • Air-dyne Sprint