LIFT 052516

LIFT

Wednesday, 25May16

 

Med Ball Warm-up

 

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 Floor Press 6-6-6-6-6… reps for 10 minutes
  • Tricep Banded Speed Push-downs 30 seconds/rest 1 minute for reps for 10 minutes = 6 sets

This is a 25 second work with a 10 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Sit-outs
  • Air-Dyne Sprints
  • Diamond Push-ups
  • Static Wall Handstand

LIFT 052316

LIFT

Monday, 23May16

Warm-up 2 rounds

  • 2 minute Jump Rope
  • 30 sec. Squat Thrusts
  • 30 sec. Jumping Jacks
  • 30 sec. Push-ups
  • 30 sec. Up/Downward Dog
  • 30 sec. Groiners
  • 30 Sec. Hip Extension March

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 Deadlifts 6-6-6-6-6… reps for 10 minutes
  • DB Arnold Shoulder Presses 6-6-6-6-6… reps for 10 minutes

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • DB Bent Over Raises (Light weight)
  • AirDyne Sprints
  • Push Through Push-ups
  • Wall Ball

Partner Ab Work: The Dynamax Wheel

HIIT 052116

Saturday, 21May16

 

Time Hop Saturday, One Year Ago Today…..

 

Warm-up:

3 minute Jump Rope

10 minute Mobility

3 minute Stretch

 

Pre-Workout: 10-Minute EMOM

Even: 10 Back Squats (135/85)

Odd: 15 Weighted Sit-ups

 

AMRAP

Perform as many rounds as possible in 10 minutes

15 KB Swings
10 Squat Thrusts
15 Air Squats (on dynamax)
10 Pushups

Rest 1:30 minutes. Then…

15 DB Hang Squat Cleans
10 Crab Alternating Toe Touches (r+l=2)
15 Mtn. Climbers (r+l=1)
10 Half Burpees
__________________

HIIT 051916

HIIT

Thursday, 19May16

 

Med Ball Warm-up

Oh Oh!!

Perform the following as fast as possible: Do this for time & rest when needed

  • 15 KB Swings – 5 Goblet Squats – 5 Push through Push-ups
  • 15 KB Swings – 4 Goblet Squats – 4 Push through Push-ups
  • 15 KB Swings – 3 Goblet Squats – 3 Push through Push-ups
  • 15 KB Swings – 2 Goblet Squats – 2 Push through Push-ups
  • 15 KB Swings – 1 Goblet Squat   – 1 Push through Push-up

Then rest 2 minutes…

With-in the Minute perform the following exercise every 15 seconds work / 15 seconds rest for 3 cycles of:

  • Minute 1: DB Thrusters
  • Minute 2: DB Renegade Rows
  • Minute 3: DB RDL’s
  • Minute 4: DB Alternating Snatches
  • Minute 5: DB Russian Twist

__________________________________________

HIIT 051816

Wednesday, 18May16

Warm-up: 3rds

30 seconds of: Jump Rope 1:30 Sec

  • Air  Squats
  • Alt Rear Lunge
  • Alt Lateral Lunge
  • Alt Alterior Reach
  • Alt Groiner w/ T-Stab
  • Alt V-ups
  • Alt Crab Reach

 

Workout:

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are BB Ground to Overhead the second 8 are BB Push-ups, the third 8 intervals are BB Front Squat , and finally, the last 8 intervals are BB Rows.

There is no rest between exercises.

EVERYONE MUST Post total reps from all 32 intervals to the white BOARD!!!! Keep track with chalk.

Endurance & Core: 5 Rounds

  • 25 Sit-ups
  • Sprint to end of parking lot and back

LIFT 051316

LIFT

Friday, 13May16

 

Warm-up 2 rounds: 1 minute Jump Rope

30 Seconds of:

  • Dynamic Squats
  • Squat to Rear Lunge (r)
  • Squat to Rear Lunge (l)
  • Downward Dog to Push-up to Toe Tap
  • Squat Thrusts
  • Crab Reaches (r)
  • Crab Reaches (l)
  • Alternating V-Ups

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 Squats 6-6-6-6-6… reps for 10 minutes
  • BB Rear Lunges 6-6-6-6-6… reps for 10 minutes

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Double KB Clean & Press
  • Banded Sprints
  • Dead Stop Burpees
  • KB Farmers Walk in Curl position

HIIT 050416

HIIT

Wednesday, 04May16

 

2 Round Warm-up each at 30 seconds

2 minute Jump Rope/ Air Dyne

  • Dynamic Squats to Alternating Split Jumps
  • Knee Skip Clap
  • High Knee Kicks (switch@rounds)
  • Push-ups
  • Speed T-Stabs (switch@rounds)
  • Groiners

Tabata Body-Weight

This is a 20 work / 10 seconds recovery for 8 cycles (4 cycles ea exercise) with a minute rest in between.

  • Judo Push-ups / Mtn. Climbers
  • Jump Squats / Alternating  Lateral Lunges
  • 2 Jack Burpees / Crab w/ Alternating Toe Touches
  • Sit-outs / Side Plank w/ Leg Swing (switch@rounds)
  • Skaters w/Toe Touches / Dynamic Groiners
  • Air Squats / Evil Jumps

Ab work…

  • 5 minutes of Partner Speed Sit-up – I go 20 reps/ U go 20 reps… as many as possible.

HIIT 050316

Tuesday, 03May16

 

Warm-up: 3rds

  • 1-Minute Jump Rope
  • 16 Kettlebell Walking Lunge Steps
  • 16 Halo’s (8 on each Side)
  • 16 Figure 8 to Hold

 

Endurance: 6-Minute EMOM

24 Flutter Kicks + 12/6 Push-ups

 

Tabata Tuesday

4 rounds of 30 seconds work/20 seconds rest non stop at circuit A, rest for 2 minutes, and then move on to circuit B and do the same.

Circuit A: 30/20 x 4 rounds non-stop.

  • Reclines
  • Kettlebell Swings
  • MB Jacks
  • MB Toss w/Russian Twist

Rest 2 minutes.

Circuit B: 30/20 x 4 rounds non-stop

  • Dumbell Push Press
  • Kettlebell High Pull/Squat
  • Burpees
  • Slam ball

LIFT 042916

LIFT

Friday, 29Apr16

 

Med Ball Warm-up

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 Sumo Deadlifts 6-6-6-6-6… reps for 10 minutes
  • DB Man Makers 6-6-6-6-6… reps for 10 minutes

Remove equipment Quickly…

Now let’s move on to the Fat Burning portion where we earn the burn.

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Squat Thrusts
  • AirDyne Sprints
  • Plank Climbers
  • Dynamax Reverse Wall Toss (heavy)

______________________________________

HIIT 042216

Friday, 22April16

 

Warm-up:

3 rounds of:

  • 1 minute Jump Rope
  • 30 sec Overhead Dynamic Squats
  • 1 minute (20/20/20) Slow Groiner – Quick Switch Groiner – Groiner w/ T-Stab
  • 30 Second Donkey Kicks
  • 1 minute (20/20/20) Split Jumps – Fast Feet – Skipping

 

Endurance:

Have a BALL with Anthony

Your best 5 Rounds

  • 50 Wall Ball (less 10 each rd)
  • 10 Slam Ball  (plus 10 each rd)

Workout: Complete

Donald’s Delite

BB Push Press 10 – 8 – 6 – 4 – 2…. Start at lightest weight at 10 & 8 & add weight at 6 & 2 reps

BB Hang Squat Cleans 2 – 4 – 6 – 8 – 10… Start at your heaviest and descend weights as you go up

Rest for 30 seconds between sets…. complete push presses before moving to hangs squat cleans.

 

Core: 3rds

  • 30 seconds Hollow Out Swimmers
  • 30 seconds Superman Swimners