HIIT 092216

Wednesday, 21Sept16

Warm-up: 2rds

1:30 Jump Rope

  • 10 light KB Halo’s Right
  • 10 light KB Halo’s Left
  • 10 light KB Swings
  • 10 light KB Alt Lunges (r+l=2)
  • 10 light KB Snatch Pulls
  • 10 Pull-Through-Push-ups

 

Endurance: 8 Rounds

Parking Lot Sprints

Rest as Needed

 

Workout:

3 Rounds for time of:

  • 10 Barbell Clean & Press
  • 20 Jumping Pull-ups
  • 30 Air Squats
  • 20 Box Jumps
  • 10 Pushups

 

HIIT 091916

Monday, 19Sept16

Warm-up: 2rds

30 seconds of each movement followed by 1:30 Jump Rope

  • Jumping Jacks
  • Air Squats
  • Alt Rear Lunge
  • Groiners
  • Plank Jacks

 

Enduro-Core: 20 – 16 – 12 – 8 – 4

  • Calories on the Bike
  • Plate Rainbows (25/15)

 

Workout:

Dirty Fifty

Five rounds for time of:

  • 10 KB Swings
  • 10 Push-ups
  • 10 Sit-outs
  • 10 Goblet Squats
  • 10 TRX Face Pulls

HIIT 091016

Saturday, 10Sept16

Warm-up:

100m, 200m, 300m

30 seconds at each movement between runs

  • Dynamic Squats
  • Skaters
  • Lateral Lunges
  • Push-up to Toe Tap

 

Pre-Game: 8-Minute EMOM

Even: 30 Second Kettlebell Goblet Squat Hold (16K/12K)

Odd: 3 Man-Makers

 

Workout:

Partner Workout ( Solo Option Too)

30 – 24 – 18 – 12 – 6

Back Squats (165/115)

300M Run BETWEEN Rounds

*Partner Holds a Kettlebell while Resting (32/24)

** Solo Option is ½ the Squat Reps

 

 

HIIT 090616

Tuesday, 06Sept16

Warm-up: 2rds

1:30 Jump Rope …… then our legendary Medball   warm-up

 

Pre-Game : 10 min EMOM

  • Min #1 – 100mRun
  • Min #2 – 40 Air Squats
  • Min#3 – 30 Split Jumps
  • Min# 4 – 20 Box Jumps
  • Min# 5 – 10 Burpees

 

Workout: 17-Minute

5, 10, 15, 20…increasing increments of 5 until time expires

  • Reverse Knee Kip
  • Hand Release Push-ups
  • Kettlebell Swings
  • DB Walking Lunge
  • Jumping Pull-ups

090316

Saturday, 03Sept16

Warm-up: 15 minute cap

Jump Rope for 3 minutes
Then do the Mobility thing ….

Endurance: AFAP post your time.

  • 600M Run + 10 DB/BB Thrusters
  • 400M Run + 8 DB/BB Thrusters
  • 200M Run + 6 DB/BB Thrusters

Workout: 4 Rounds

  • 30 Wallballs 16/12
  • 20 Push-ups
  • 10 Pull-ups (any variation)

LIFT 090116

LIFT

Thursday, 01Sept16

 

Warm-Up: Instructors Choice

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 Bent Over Rows 5-5-5-5-5-5…..
  • BB Floor Press 5-5-5-5-5-5…..

 

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • 2 Jack Burpees
  • SB Rotational Lunges
  • Judo Push-ups
  • Farmers Walk

_____________________________

082816

Saturday, 28Aug16

Warm-up:

The Whirlpool

Run around in a circle continuously while a leader yells out a category. If that category applies to you, you srep into the middle and perform the stated exercise (burpee, pushup, etc.), then return to the Whirlpool.  Example categories could be anything from simply “If you are married” to the more complex “If you are afraid of spiders, snakes, and/or ducks.” Have fun with this!

 

Workout : 24 minute cap ( Find a good Partner(s) )

  • Round 1: 10 reps per exercise
  • Round 2: 9 reps per exercise
  • Round 3: 8 reps per exercise
  • Round 4: 7 reps per Exercise
  • Round 5: 6 reps per exercise

movements:  Select from the choices

  1. Squat Variation (Goblet, Front or Back Squat)
  2. Horizontal Push (Bench or Floor Press, Push-up)
  3. Hip Hinge Variation (Deadlift, KB Swing, Tire Flip or Snatch)
  4. Vertical Press (Military Strict Press/Push-Press)
  5. Pull (Pull-up, Chin-up, Row)

* BB/DB/KB/SB

Enduro-Core:

3-Minute Cycles

Run to 200m +  Max Sit-ups

Continue until you’ve completed ALL the sit-ups

HIIT 082316

Tuesday, 23August16 (posted early)

Warm-up:

100m, 200m, 100m,200m Run (perform each movement for 30 seconds between each run)

  • Dynamic Squats
  • Rear Lunge w/ High Kick (R)
  • Rear Lunge w/ High Kick (L)
  • Downward/Upward Dog

Core: 3rds

  • 20 Plate Rainbows
  • 50 Weighted Flutter Kicks (Same Plate)

Workout: 24 minute cap

Round 1: 6 reps per exercise
Round 2: 7 reps per exercise
Round 3: 8 reps per exercise
Round 4: 9 reps per Exercise                                 Round 5: 10 reps per exercise

movements: Select from the choices

  • Squat Variation (Goblet, Front or Back Squat)
  • Horizontal Push  (Bench or Floor Press, Push-up)
  • Hip Hinge Variation (Deadlift, KB Swing, Hang Clean or Snatch)
  • Vertical Press  (Military Strict Press/Push-Press)
  • Pull (Pull-up, Chin-up, Row)

 

081916

Friday, 19Aug16

Warm-up:

I’ll sleep on it.

 

Pre-Game: AFAP

11 – 1

  • Calories on the Bike
  • Sit-ups

 

Workout:

Rounds 1 / Rest 2-Minutes

Rounds 2/ Rest 1-Minute

Round 3 / Run the Loop

  • 9 Pull-ups
  • 12 Shoulder Press
  • 15 Box Jumps
  • 18 Any Core Exercise

 

LIFT 081716

Wednesday, 17Aug16

 

Four Round Warm-up
Run 100 m, 200m, 100, 200
30 sec Dynamic Squats
30 sec Skips
30 sec Butt Kickers
30 sec Rear Lunges
30 sec Groniers w/ T-Stab
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 Push Press 6-6-6-5-5
DB Push Press  6-6-6-5-5

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • KB High Pulls
  • Air Dyne Sprints
  • Farmers Carry
  • Push-ups