HIIT 072916

Friday, 29July16

Warm-up:

NLP Med-Ball Routine

 

Workout:

15 seconds work/15 seconds rest for 8 rounds at each couplet: 30 sec rest between rounds

Couplet 1:

  • Reclines
  • Ball Slams

Couplet 2:

  • Kettlebell H2H swings
  • Mtn Climbers

Couplet 3:

  • DB Lateral Lunge w OH Press
  • KB Figure 8 to Hold

RUN THE LOOP

HIIT 072716

Tuesday, 27July16

 

Warm-up: Coaches Choice

 

Pre-Game:

7 Sets of 3 Bench Press or Floor Press

Strict & Nasty Pull-ups Between Sets

  • work past your opening weight

 

Workout: 10 – 8 – 6 – 4 – 2

200M Run between every round

  • Lateral Jump Over Bar Squat Thrust
  • Deadlifts (BW)

Core: 4 Rounds

  • 15 Weighted Sit-ups
  • 15 Hollow Rocks

HIIT 042516

Monday, 25July16

Warm Up

3 rounds

Jump rope 1 1/2 minutes

30 sec of each

  • dynamic squats
  • seal jacks
  • Butt kickers
  • push ups
  • mountain climbers

 

Workout

5 rounds

30 seconds of work/15 seconds of rest

  • Ropes
  • Goblet squat
  • Wall ball
  • Reclines
  • Hang squat clean
  • Burpees

1 minute rest after each round

 

 

 

 

 

072216

Saturday, 23July16

Warm-up: 15 minute cap

  • Jump Rope for 3 minutes

Then do the Mobility.

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 071916

LIFT

Tuesday, 19Jul16

 

Warm-up: 3 rounds

  • 1:30 minute Rope
  • 30 second Alternating Lizard Stretch
  • 30 second Crab Reaches
  • 30 second ABC Kick-outs
  • 30 second Judo Push-ups
  • 30 second Groiners 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

  • Pull-ups  6-6-6-5-5
  • BB Bent Over Rows 6-6-6-5-5

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

  • Tactical Lunges
  • Judo Push-ups
  • Battle Ropes
  • Rotational Tosses w/ dynamax

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HIIT 071516

Warm-up:

Jog to 202

Then a bit of mobility, Stretching, Socializing and Dancing

Enduro: 10-Minute Cap

  • 3-5 DB/BB Snatches (Build to your workout weight)
  • 30 Seconds on the Bike

 

Conditioning Circuit Workout:

5 basic movements, but very demanding and complementary to each other.

5 rounds total of 30 seconds work/15 seconds rest

  • Kettlebell Swings
  • Rope (hip toss)
  • DB/BB Snatches
  • Airdyne Bike
  • Shuttle Run

HIIT 071416

Thursday, 14July16

Warm-up: 15 Minute Cap

Run the Loop then do some Mobility Stuff and Stretch.

Take the Mobility and Stretching Stuff serious!

Ask for help if you need it.

 

No Pre-game: You’re welcome

 

Workout:

20 – 16 – 12 – 8 – 4

  • KB Clean & Press

5 rds – 4 rds – 3 rds – 2 rds– 1rd

  • 5 Pull-ups (any variation)
  • 10 Push-ups  (any variation)
  • 15 Air Squats

example: 20 reps Clean & Press followed by 5 rds of 5 pull-ups + 10 push-ups + 15 Air Squats then 16 Clean & Press followed by 4rds of 5 Pull-ups + 10 Push-ups + 15 Air Squats……

Core:

Each class technically lasts 1 hour so don’t leave early work on your Abs.

 

HIIT 071316

Wednesday, 13July16

 

Warm-up: 9 min AMRAP

  • 1 min Jump Rope
  • 25 Air Squats
  • 20 Toe Taps
  • 15 Mtn Climbers
  • 10 Long Sit-ups
  • 5 Push Through Push-ups
  • 1 Sprint in Parking Lot

 

Pre-game:

6 min EMOM Partner Tag – perform 5 SOBJB’s tag your partner and they do the same. The remaining time is your rest. Switch starter each round.

  • 5/3 Step Over Box Jump Burpees

 

Workout:

HIIT Tabata

8 rounds of 20 second work and 10 seconds rest. 1 minute then move on to the next.

  • Jumping pull-ups
  • Slam Ball
  • Sled Push
  • Figure 8 to Hold
  • Half Burpees

This is a HIIT mode so 110%

HIIT 071116

Monday, 11July16

Warm-up:

  • 3 min Jump Rope
  • 3 min Airdyne Bike Ride
  • 3 min run to 202 and back

* Each person most person all three

 

Enduro-Core: 6-Minute EMOM

30 Second Plank + Max Burpees

  • start burpees from the ground

 

Workout: 5 Rounds

  • 300M Run
  • 9 Plyo Push-ups
  • 9 Deadlifts (body weight)

 

Core:

always end with Core

LIFT 070816

LIFT

Friday, 08Jul16

 

Warm-up: 2 rounds

200m Sandbag Run

  • 30 sec. Squat Thrusts
  • 30 sec. Seal Jacks
  • 30 sec. Shoulder Taps
  • 30 sec. Speed T-Stabs
  • 30 sec. Mtn. Climbers
  • 30 sec. Crab Reaches

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

  • Land Mine Bent Over Rows  6-6-6-6-6
  • BB Sumo Deadlft High-Pulls 6-6-6-6-6

This is a 20 second work with a 15 second recovery 4 rounds no rest

  • KB Clean & Press
  • 30 M Sprint in Lot
  • Battle Rope Burpees
  • Ball Slams

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