HIIT 022417

Friday, 24Feb17

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: 7-Minute Cap

Run 202 & back

In the Remaining Time AMRAP:

  • 10 Deadlifts
  • 10 Push Press
  • 10 Walk-out to Push-up

* Deadlifts/Push Press are to be performed with the same weight

 

Workout:

Perform the following movements for 4 rds:

  • 20 Squat jumps
  • 15 KB swings
  • 20 Knees to Elbow DMax Crunches
  • 10 DB Thrusters
  • 20 Ball slams
  • 5 Burpees

HIIT 022317

Thursday, 23Feb17 (posted early)

Warm-up: 12 minutes

3 minute Jump Rope then with remaining time AMRAP this…

  • 20 sec Air-dyne Sprints
  • 10 Med-ball Squat Jumps
  • 20 sec Air-dyne Sprints
  • 10 Alt Med-ball Rear Lunges (r+l=1)
  • 20 sec Air-dyne Sprints
  • 10 Med-ball Push-ups w/ T-stab
  • 20 sec Air-dyne Sprints
  • 10 Med-ball Mtn Climbers (r+l=1)

*perform T-stab with the hand that’s on the ground then roll ball to the opposite hand to perform the Push-up

*perform Mtn Climbers with both hands on the Med-ball

 

Pre-Game: 9 -Minute EMOM with remaining time run in place (active recovery)

  • Min 1, 4 & 7 – 24 Switches (r+l=1)
  • Min 2,5 & 8 – 12 Kettlebell Swings
  • Min 3,6 &to – 6 DB Hang Squat Cleans

 

Workout: 5 rds

  • 200m Run
  • 8 Strict Push-ups
  • 12 Goblet Squats
  • 16 Sit-ups

 

HIIT 021917

Sunday, 19Feb17

 

Warm-up: 12 min

64 degrees & Sunny

Run to the end of Loop then

  • Mobility & Stretch

 

Pre-Game: 8 min EMOM

Odd: 40 Toe Taps

Even: 4 Man-makers

 

Workout: 12 min AMRAP

200M Run

  • 9 Push-ups
  • 6 Pull-ups
  • 3 Thrusters

 

Post Game: 12 Min

Run to the end of the Loop then

  • Max Ground to Overhead

LIFT 021717

LIFT

Friday, 17Feb17

 

Warm-up of Med Ball Cycles:

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 Overhead Squats 5-5-5-3-3-3…
  • BB Stationary Lunges 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 10 second work / 10 second rest for 6 rounds: 1 minute rest after 3 rounds

  • Slam Ball
  • Sit-outs
  • Half Burpees
  • Donkey Kicks
  • DB Swings

LIFT 021617

LIFT

Thursday, 16Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Rear/Forward Lunge (switch@rounds)
  • Alt. Lateral Lunge Jumps
  • Seated Hamstring Stretch
  • Groiners w/ Elbow Lift
  • 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 Shoulder Presses 5-5-5-3-3-3…
  • BB High Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 15 second work / 15 second rest for 4 rounds: Non-stop all KB Cleans are Long Cycle moves

  • KB H2H Swings
  • KB Clean (r)
  • KB Clean (l)
  • KB Press (r)
  • KB Press (l)

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 021017

Friday, 0Feb17

Warm-up:

2rds of Medball Chops

then spend 10 minutes getting warmed-up

 

Pre-Game: 6-Minute AMRAP

3 Push-ups
6 Close Grip DB Floor Presses
3 Burpees

20 second rest

Workout:

Use One Kettlebell !

Ladder which starts at 10 reps – 1 rep

If you want to do this right go HEAVY!

  • Kettlebell Swings
  • Wall Ball
  • Kettlebell High Pulls

HIIT 020417

Saturday, 03Feb17
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: 7-Minute AMRAP

  • 21 Air Squats
  • 7 Push-ups
  • 14 Kettlebell Swings

 

Workout:

Partner Workout – 5 or 20 minute Cap

Partner 1: 1 minute Plank

Partner 2: Max Rounds

  • 4 Hang Squat Cleans (25/40)
  • 8 Reclines
  • 12 Wallballs (12/20)

* Only completed rounds scored

 

Beach Body Zone:

immediately following workout

10-8-6-4-2-4-6-8-10

  • Curls
  • Box Dips

 

 

HIIT 012617

Thursday, 012617

 

Warm-up: 2 Rounds

  • 40 Mountain Climbers
  • 30 Jumping Jacks
  • 20 Push-ups
  • 10 Back Squats (BB ONLY)

 

Pre-Game:

15-12-9-3

  • Kettlebell Figure 8
  • KB Tactical Lunges
  • Squat Thrusts

 

Workout:

Kettlebell Strength

Do this for 30 second work / 20 second rest for 6 rounds no rest.

  • KB Alternating Cleans
  • KB High Pulls
  • KB Alternating Shoulder Pass
  • KB Stand-Kneel-Stand

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