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

HIIT 081316

Saturday, 13Aug16

***HEAT ADVISORY TODAY, BRING PLENTY OF FLUIDS***

 

Warm-up:

1 minute Jump Rope

  • 30 sec Air squats

1 minute Jump Rope

  • 30 sec Jump Squats

then 3 rounds…

  • 30 Second Plank
  • 30 Second Alt Rear Lunges
  • 30 Second Pop-ups

 

Workout: 2 Options

Option 1: 5 Rounds

  • 200M Run
  • 20 Sit-ups
  • Ground to Overhead (choose your weight/reps)

Men: 105X 15 / 95 X 21 / 75 X 27

Women: 80X 15 / 60X 21 / 50X 27

 

Option 2: 5 Rounds

  • 40 Sit-ups
  • 600M Run (202)

HIIT 081216

HIIT

Friday, 12Aug16

Warm-up = 2 rounds

  • 100 m run
  • 20 Dynamic Squats
  • 100 m run
  • 5 PVC Shoulder Passes
  • 15 PVC Overhead Squats
  • 8 Downward Dog to Push-up
  • 10 Alternating Groiners w T-stab

Friday Finisher

30 sec work / 30 rest for 5 rounds w/ 1 minute rest between couplets

Couplet 1

  • BB Cleans (w/squat)
  • Pike Press or Handstand Push-up

Couplet 2

  • Chin-ups
  • MB V-ups

Finisher

6 min of 1 KB clean and press(push or jerk) switching hands every min or switching at 3 minutes (advanced)

HIIT 081016

Wednesday, 10Aug16

 

 

Warm-up- 3rds

1 minute jump rope

  • 15 Dynamic Squats
  • 10 Hand Release Push-ups
  • 5 Plank Climbers (r+l=1)
  • 200m Run or 5 Laps around gym if raining

Kettlebell Two Minute Torture

On the 2 minute mark for 20 minutes, do…

  • 5/3 Burpees
  • 10 Kb Snatch Pulls  (two hands)
  • 15 MTN Climbers ( two legs = 1 rep)
  • 20 Kb Swings

This is a classic and if you’ve ever done this workout before you know that at each round it will become more difficult to keep up with the clock.

CORE: 3rds
20 Alt V-ups
Inch worm one length of gym

HIIT 080916

 

Tuesday, 09August16

REMINDER: There isn’t a 9:30am class Tuesday and Thursday of this week

Warm-up:

600m Run (that’s 202 & back)
then 3rds of…

  • 12 PVC Overhead Squats
  • 12 Light Kettlebell Swings

 

Burpee challenge: follow the formula!

6-Minutes:
Minute 1: 1 Burpee Every 12 Seconds (4)
Minute 2: 1 Burpee Every 10 Seconds (6)
Minute 3: 1 Burpee Every 8 Seconds (7.5)
Minute 4: 1 Burpee Every 6 Seconds (10)
Minute 5: 1 Burpee Every 5 Seconds (12)
Minute 6: 1 Burpee Every 4 Seconds (15)

Workout:

Tabata Tuesday Fat Burner

Complete 6 rounds of 20/10 at one station before moving to the next.

  • Pull ups or Jumping pull ups
  • Kettlebell swings
  • Half burpees
  • Dumbell push press
  • Mountain climbers
  • Air Squats

HIIT 080616

Saturday, 06Aug16

5K at Clove Lake 10am – Come have FUN!

 

Warm-up:
1 min Jump Rope
Lot Skipping <–forward-reverse–>
1 min Jump Rope
Walking Lunges <–forward-reverse–>
1 min Jump Rope
Carioca <—->
1 min Jump Rope
Butt Kickers <–forward-reverse–>
Med Ball Chopping Medley (1 cycle inside)

 

Endurance Challenge: 6-Minutes

Minute 1: 1 Burpee Every 12 Seconds (4)

Minute 2: 1 Burpee Every 10 Seconds (6)

Minute 3: 1 Burpee Every 8 Seconds (7.5)

Minute 4: 1 Burpee Every 6 Seconds (10)

Minute 5: 1 Burpee Every 5 Seconds (12)

Minute 6: 1 Burpee Every 4 Seconds (15)

  • follow the formula for SUCCESS

 

Workout:

200 Calorie on the Bike or Run the Loop

100 Box Jumps

50 Kettlebell Swings

40 Strict Hand Release Push-ups

30 Strict Pull-ups

20 KB/BB Hang Cleans (10 sit-ups every time you go to the ground)

200 Calories on the Bike or Run the Loop

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