LIFT 042417

Monday, 24Apr17

Warm-up: 2rds (30 sec each)

  • Dynamic Squats
  • Chest Band Pull-parts
  • Overhead Band Pull-parts
  • Shoulder taps
  • Push-up to Toe Tap

1:30 Jump Rope

 

Partner Workout: Move quickly, support and spot each other at all times – NO EXCEPTION

  • Deficit Deadlifts = with a 35 lb plate below the feet  (85% of your max i.e. if you lift 100 lbs then rep with 85 lbs) – 5 sets of 5 reps
  • Weighted Inverted Rows (challenge yourself by placing feet on box ) – 10 reps for 3 sets
  • KB Single leg squats (foot on bench & KB in rack position) make sure you squat parallel – 6 sets – 3reps each side.
  • Bench Press 85% of max 10 reps for 3 sets (use proper form) lower back arched press down on feet and glutes fired up
  • DB Seated Shoulder Press (strict & heavy) – 6 reps for 3 sets

Make sure your resting at least 90 seconds between sets for full recovery using these heavy loads. Remember you should only be able to lift the weight chosen for the desired reps.

 

Finisher: 4rds 20/10 Non-stop (Circuit Style)

  • Evil-jumps
  • Push-ups w/ forward reach
  • Ab Circles
  • Wall Climbs

 

 

HIIT 042217

Saturday, 22Apr17

 
Warm-up: 2rds

  • 20 Kettlebell Swings (light)
  • 15 Dynamic Squats
  • 10 Long Sit-up
  • 5 Push-ups w/ T-Stab
    1:30 min Jump Rope

 

Pre-game: 6min ( 30 sec work/30 sec rest )

  • Dbl Kettlebell Rack Carry
  • Single Arm Rack (R) w/ Single Arm Overhead Carry (L)
  • Single ArmRack (L) w/ Single Arm Overhead Carry (R)

 

Workout: Circuit Style

Four rounds of intervals that look like this:

-round 1: 30/25
-round 2: 30/20
-round 3: 25/15
-round 4: 20/10

Movements are:

  • TRX Face-pulls
  • Broad Jump Burpees
  • AirDyne Bike
  • Mtn Climbers
  • Kettlebell Swings
  • Push-ups
  • Dmax Wall Push-press
  • Kettlebell Suitcase Squat Jumps

One minute rest between rounds

HIIT 042117

Friday, 21Apr17

 

Warm-up:  10 min

TGIF… get yourself ready to workout

 

Pre-game: 5-Minute AMRAP

  • 15 Drop Squats

30 Second Squat Hold

  • 10 Push-ups

20 Second High Plank

  • 5 Pull-ups

20 Second TRX Reclines Hold

 

Workout:

Conditioning Couplets – 20 /20 /20  x 8 rds

Couplets

  • Reclines/Ball Slams
  • Kettlebell Swings /Mtn Climbers
  • Kettlebell High-pulls/ DB Thrusters

Do 20 seconds of work at each movement in each couplet, take 20 seconds rest then move to the next couplet.

Complete all three couplets

Take 1 minute rest between. Do 8 rounds.

HIIT 041817

Tuesday, 18Apr17 (Burpee Day 28)

Warm-up:2 rounds

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: 5 min AMRAP

  • 40 Mountain Climbers
  • 20 Light Kettlebell Swings
  • 10 Drop Squats

 

Workout:

6 Rounds 30/20

1 minute rest after 2 rounds

  • DB SA Floor Press (switch@rds)
  • Lateral Slam Balls
  • Dumbbell Burpee Deadlifts
  • Airdyne Bike
  • Reclines

HIIT 041617

Sunday, 16Apr17 (Burpee Day 26)

 

Warm-up: 2 rounds

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

 

Easter Day Workout:

This is a 30 second work/ 15 second recovery for 5 rounds at each couplet with a 1 minute rest in between.

Couplet A:

  • DB Thruster
  • Lateral Hop Burpees

Couplet B:

  • Walkout to Push-up
  • Skaters

Couplet C:

  • TRX Reclines
  • DB Umpas

Finisher for 8 rounds of 20/10 no rest between rds  (16 cycles)

  • Sit-Outs
  • Heisman’s Shuffle with Burpee

* Shuffle right then perform a Burpee… Shuffle  left the perform Burpee

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

LIFT 041417

Friday, 14Apr17 (Burpee Day 24)

Warm-up: 12 minutes

Mobilize + 30 seconds of burpees every time you hear the clock

3 min Abs Routine: 30 sec ea.

  • Dmax Wall Slam Sit-ups
  • Curl-ups
  • Switches

Partner Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate 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 Bench Press
  • BB Romainian Dead-lifts

Meta-Shred Circuit:

This is a 25 second work with a 10 second recovery 4 rounds no rest

  • DB Man-makers
  • DB Close Grip Presses
  • KB Swings
  • Med Ball Alternating Push-ups
  • Tuck Jumps

LIFT 041317

LIFT ( Burpee Day 23)

Thursday, 13Apr17

Warmup – 2 rounds of

30 seconds each of…

  • Drop Squats
  • Alternating Forward Lunges
  • Push-up to Toe Tap
  • Cosack Stretch
  • Bear Crawls

1:30 minute Jump Rope

3 minute Static Ab Routine – 30 sec each (9 cycles)

  • Plank,
  • Hollow Out
  • Superman

Partner Up / IGOUGO for 12  minutes

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Challenge yourself !!!!

  • 1 Clean, 1 Front Squat, 1 Press
  • 2 Clean, 2 Front Squat, 2 Press …

Continue until both partners perform 5 of each  movement then drop reps back to 1 and climb up the ladder until 12 minutes expire
Meta-Shred Circuit:

This is a 25 second work with a 10 second recovery 4 rounds (20 cycles) no rest between rds

  • High Knees
  • Sumo Burpees
  • Knee-Knee-Stand w single Racked KB (KB on right side lead with righ knee)
  • Figure 8 to Hold
  • KB Swings

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

LIFT 041117

LIFT

Tuesday, 11Apr17

 

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 Shoulder Presses 5-5-5-3-3-3…
  • BB Snatch Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

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

  • Burpees
  • Bent Over Lateral Raise
  • Face Pulls
  • Heavy Single Arm Push Press
  • Pike Presses