HIIT 013016

Saturday, 30Jan16

 

WARM-UP

2rds of NLP’s Med-ball Warm-up

then….. 3rds of

  • 30 sec High Knee Jump Rope
  • 30 sec Ankle Jacks
  • 30 sec Dynamic Squats
  • 30 sec Squat Thrusts
  • 30 sec Mtn Climbers
  • 30 sec V- ups
  • 30 sec Rest

 

WORKOUT

SOS

Five rounds of: 30/15.  rest 1 minute after each round….. then 25/10 for 2 rounds non/stop

  • KB Golbet Squats
  • Rapid Box Jumps (18″ On & Off)
  • Half Burpees
  • Dbl KB Clean
  • Airdyne Push & Pull
  • Slam Ball
  • TRX Reclines

 

 

 

HIIT 012916

Friday, 29Jan16

Warm-up

  • 1 minute Jump Rope
  • 20 second Squat Hold
  • 20 second Dynamic Squat
  • 30 Second Plank
  • 30 second Reverse Knee Crunch

 

Workout

 

H.I.I.T

This is a 25/10 for 5 rounds: rest one minute between rounds

  • Airdyne Sprints
  • Barbell Thrusters
  • Ketlebell Swings
  • Burpees
  • Jumping Pull-ups
  • Split Jumps

HIIT 011516

Friday, 15Jan16

 

Warm-up:

2rds of our Med-ball complex

followed by 2rds of…

  • 1 minute jump rope
  • —–> Skips
  • <—— Groiner w/T-stab
  • ——> Karaoke

 

Workout

Endurance: 7-Minute AMRAP

  • 6 Unbroken Push-ups
  • 12 Unbroken Wall Balls (16/10)
  • 24 Unbroken Double-Unders or 6 Unbroken Burpees

*Unbroken means consecutive without any rest.

Then rest 1:30 minutes ……

 

Muscle Endurance: 11-Minute Ladder

1 – 3 – 5 – 7 – 9…

Thrusters

Between Each Round

7  Kettlebell Swings (32K/24K)

11 Sit-ups

HIIT 011416

HIIT

Thursday, 14Jan16

 

Good Luck

Three rounds for time of:

  • 200 rotations on Jump Rope
  • 25 Reclines
  • 20 DB Alt Waiters Lunges (r/l = 2)
  • 15 Mtn. Climbers (l/r=1)
  • 10 BB Power Cleans
  •   5 Sandbag Alt Rear Lunges (r/l = 1)

_______________________________________

HIIT 011316

HIIT

Wednesday, 13Jan16

 

Swing and Push Press Ladder

We will set the clock for 40 second intervals. Every time the timer beeps swing r/l the right number of reps, jump rope 40 seconds then push press r/l the right number of reps.

Depending on your skill level we recommend men @ 20k / women @ 16k.

Kettlebell Swings                                       Push Press

  • Kettlebell  9 Swings R                       Kettlebell 6 Push Press R
  • Kettlebell  9 Swings L                        Kettlebell 6 Push Press L

Jump Rope ——–>

  • Kettlebell  10 Swings R                      Kettlebell 7 Push Press R
  • Kettlebell  10 Swings L                      Kettlebell 7 Push Press L

Jump Rope ——–>

  • Kettlebell  11 Swings R                      Kettlebell 8 Push Press R
  • Kettlebell  11 Swings L                       Kettlebell 8 Push Press L

Jump Rope ———>

                                            Repeat two more times

________________________________________________

 

HIIT 011016

Sunday, 10Jan16

 

Warm-up

  • 1 minute jump rope
  • 10 KB Halo’s R
  • 10KB  Halo’s L
  • 10 KB Dynamic Squats
  • 10 KB Russian Twists (r&l=1)
  • 10 Push-ups w/ KB Pull Throughs

 

Workout: 3 Rounds

1-Minute Each Station / 30 Second Transition Time

-Wallballs (30/20)

-Kettlebell High Pulls (32K/24K)

-Box Jumps

-Push Presses (95/65)

-Ride for Calories

Rest 90 seconds

 

Core -3rds

  • 20 Rocky Sit-ups
  • 40 Switches

HIIT 010216

HIIT

Saturday, 02Jan16

 

Hyped-Up Tabata

20 seconds work/10 seconds rest for 6 rounds at each couplet! Take one minute rest between couplets.

  1. KB Swings/Power Rope
  2. KB Thrusters/Jumping pull ups
  3. Burpees/Slam Ball
  4. Mountain climbers/KB High Pulls

 

HIIT 123115

Thursday, 31Dec 15

Last workout of 2015, we take this moment to thank everyone past and present who has made NLP a special  place where strangers become friends. 

Wishing everyone a Healthy New Year!

“If you change how you look at things, the things you look at change.”

Warm-up / 2rds (circuit style)

  • 2 minutes of Jump Rope
  • 1 minute of Ankle Jacks
  • 2 minutes of Running Around Gym
  • 1 minute Plank

 

Endurance/ 8-Minute Cap

  • 600m Run
  • 40 Kettlebell Snatches (16/12)
  • 400M Run
  • 20 Kettlebell Snatches (16/12)
  • 200M Run
  • 10 Kettlebell Snatches (16/12)

 

The Final Count Down Workout 

  • Suitcase Deadlift Jumps 1-10 reps
  • Burpees Pull-up 10-1 reps
  • DB Swings 10-1 reps
  • Sit-outs 1-10 reps

 

HIIT 122715

Sunday , 27Dec15

 

*** Open Gym Today Only 8am-12pm ***

 

Warm-up 2rds

  • 100 Jump Rope Rotations
  • 75 Jumping Jacks
  • 50 Air Squats
  • 25 Push-ups

 

Dirty Thirty

3rds

  • 30 Kettlebell swings
  • 30 Burpees
  • 30 Sit-ups
  • 30 Squats

*Complete all reps for each exercise before moving on

HIIT 121815

Friday, 18Dec15

 

Warm-up – 4rds

  • 1 min Jump Rope
  •  Shuttle run 3 —> of Gym
  • 20 alt V-ups
  • 10 Push-ups

 

Edurance – 49 Burpees 5 min cap

 

Workout

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

  • KB Swings
  • Deadlift/High-pull combo (75/50)
  • Hang to Overhead (75-50)

Core – 2rds

  • 90 sec Plank
  • 45 Long Sit-ups