LIFT 011817

LIFT

Wednesday, 18Jan17

 

Warm-up 2 rounds of 30 seconds each:

  • PVC Air Squats
  • PVC Overhead Squats (pause at bottom)
  • PVC Shoulder Pass
  • PVC Snatch Pulls
  • PVC Overhead Rear Lunges
  • 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 Snatch Pulls 5-5-5-3-3-3… (this concentrates on all 3 pulls of the snatch)
  • BB Hip Thrusts 5-5-5-3-3-3…  (use aerobic step with 2 risers, bring towel for hip protection)

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • DB Overhead Tri Extension
  • Sit-outs
  • DB Close Grip Chest Press
  • Squat Thrusts

LIFT 011717

LIFT

Tuesday, 17Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • Air Squats
  • High Knees
  • Rear Lunges
  • Squat Jumps
  • Push-up to Toe Tap
  • Frog Sit-ups
  • 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…
  • DB Lateral Flyes 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • DB Thrusters
  • Mtn. Climbers
  • DB Hang Snatches
  • Air-Dyne Bike Sprints

HIIT 01117

Thursday, 11Jan17

Warm-up: 2 rounds

30 seconds of ….

  • Air Squat to Alt Rear Lunge
  • Dynamic Lateral Lunges
  • Squat Thrusts
  • Up/Downward Dog
  • Shoulder Taps
  • Plank Climbers
  • Alt. Bird Dog
    1:30 Jump Rope

 

Pre-Game: 5-Minute AMRAP

  • 10 Dynamax Thrusters
  • 20 Mountain Climbers
  • 30 Second Plank

 

Workout: 16-Minute

  • 10 Deadlifts
  • 15 Jumping Pull-ups
  • 20 1 Arm  Push Press 10r/l

 

Strength: Partner Up

  • Bench Press
  • Box/Ring Dips

10,8,6,4,2 reps

HIIT 010917

Monday, 09Jan17
Warm-up 2 rounds of:

  • Air Squats
  • Butt Kickers
  • Skipping
  • Groiners w/T Stab
  • Cossack Lunge Stretch
  • Static Crab Bridge
  • Hollow Outs
    1:30 minute Jump Rop

 

Strength: 8-Minute EMOM

4 Back Squat & 1/4 (115/75)– From the Rack

 

Workout:

3 Couplets (No Rest, Just Change and Go)

9 – 12 – 15

  • *Thrusters
  • Push-ups

6 – 9 – 12

  • *Thrusters (increase weight)
  • Reclines

3 – 6 – 9

  • *Thrusters (increase weight)
  • Plated Front Raises (15/35)

* BB/DB/KB

Core: 2 Rounds

  • 15 Rocky Style Sit-up (with a side to side rotation)
  • 30 Second 6” Leg Lift toes pointed w/ small circles

 

HIIT 120817

Sunday,08Jan17

Warm-up: 10min

Talk, Laugh, Music and Mobility

 

Workout: 3 Rounds

Move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

  • KB Swings
  • Dbl KB Cleans
  • Kb High Pulls
  • KB Goblet Squats
  • Hang to Overhead

 

Beach Workout:

Guys: Arms

Curls and Skull Crushers

10,8,6,4,2 reps

Ladies: Core

3rds 25/10

-take a 30 second break between rds

  • Russian Twist
  • Muffin Tops
  • Switches

 

LIFT 010417

LIFT

Wednesday, 04Jan17

 

Warm-up 2 rounds of 35 seconds each: or PVC Game

  • PVC Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • Body Circles
  • Leg Raises (switch@rounds)
  • Groiners w/T Stab
  • 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 Back Squats 5-5-5-3-3-3…
  • BB Rear Lunges 5-5-5-3-3-3…

Meta Shred Circuit: Partner Workout

This is a 30 second work / 10 second rest for 4 rounds

  • Partner Deep Squat Jumps (holding opposite hands for support jump together)
  • Right/Left Hand Slap Push-ups (push-up to opposite hand slap, both sides)
  • Partner Sit-up Hand Slap (both sit-up and slap opposite hands)
  • Partner Burpee High Five (both jump and slap hands 1 partner performs a burpee then switch)

LIFT 010317

LIFT

Tuesday, 03Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • Air Squats
  • Forward/Rear Lunges (switch@rounds)
  • Arm Circles
  • Jumping Jacks
  • Push-up to Toe Tap
  • Groiners w/T Stab
  • Crab Reaches
  • 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 Power Cleans 5-5-5-3-3-3…
  • Pull-ups to Fatigue…

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 4 rounds

  • DB/BB Hang Squat Cleans
  • KB Swings
  • Sit-outs
  • KB Figure 8 to Hold

_____________________________

HIIT 122916

Thursday,  29Dec16

Warm-up 2 rounds of 30 seconds….

  • Air Squat to Alt Rear Lunge
  • Dynamic Lateral Lunges
  • Squat Thrusts
  • Up/Downward Dog
  • Shoulder Taps
  • Plank Climbers
  • Alt. Bird Dog
    1:30 Jump Rope

 

Pre-Game: 6-Minute AMRAP

  • 5 Burpee Plate Hops
  • 5 Plate Hang to Overhead
  • 20 Second Plate Squat Hold (on lap)

 

Workout:

Every 90 Seconds Until you Die or Fail

  • 5 Deadlifts (225/155)
  • 10 Wallballs (20/10)

Add 2 Wallballs Every Round Until Failure

*Minimum 8 Rounds

HIIT 122816

HIIT

Wednesday, 28Dec16

 

Warm-ups 3 rounds

  • 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
  • 1:30 minute Rope

Ab Work: 4 minutes of

10 reps:  Alternating V-ups – Russian Twist – Rev Crunch w/ Kip

EMOM = 6 minutes

  • 8 Push Through Push-ups
  • 15 Mountain Climbers

Kick It

15/15 seconds for 20 minutes ~ No rest

  • DB Hang Squat Clean Thruster
  • DB/KB Renegade Rows (advanced members should use KB)
  • Burpees
  • Judo Push-ups

 

HIIT 121516

Thursday, 15Dec16

Warmup – 2 rounds of
30 seconds each of…

  • Drop Squats
  • Alternating Forward Lunges
  • Push-up to Toe Tap
  • Lizard Stretch
  • Down/Up Dog
  • 1:30 minute Jump Rope

 

Pre-Game: 6 Minutes AMRAP

  • 10 Jump Squats
  • 10 Reclines
  • 10 Sit-ups

At 6-Minutes: 10 Burpees

 

Strength: Deadlifts

15- 12- 9- 6 – 3

*increase weight each set

 

Workout:

20/10 – stay on each exercise for 8 cycle then rest 1 minute before moving to the next exercise

  • DB Rows
  • Wall Push Press
  • Sit-outs
  • KB Deadlifts
  • Split Jumps