HIIT 042117

Friday, 21Apr17

 

Warm-up:  10 min

TGIF… get yourself ready to workout

 

Pre-game: 5-Minute AMRAP

  • 15 Drop Squats

30 Second Squat Hold

  • 10 Push-ups

20 Second High Plank

  • 5 Pull-ups

20 Second TRX Reclines Hold

 

Workout:

Conditioning Couplets – 20 /20 /20  x 8 rds

Couplets

  • Reclines/Ball Slams
  • Kettlebell Swings /Mtn Climbers
  • Kettlebell High-pulls/ DB Thrusters

Do 20 seconds of work at each movement in each couplet, take 20 seconds rest then move to the next couplet.

Complete all three couplets

Take 1 minute rest between. Do 8 rounds.

HIIT 040317

Monday, 03Apr17 (Burpee Day 13)

 

Warm-up:

  • Dynamic Squats
  • Banded Pull Aparts
  • Forward/Rear Lunges (switch@rounds)
  • Seal Jacks
  • Bent Over DMax Chest Pass
  • Vertical Jump into Broad Jump
  • Push-up to Toe Taps
    1:30 minute Jump Rope

 

Pre-game: (8-minutes)

Thrusters/Burpees

  • Minute 1: 1 Thruster + 1 Burpee
  • Minute 2: 2 Thrusters + 2 Burpees
  • Minute 3: 3 Thrusters + 3 Burpees

Continue through 8 + 8

 

Workout:

15/15 for 8 rounds (16 cycles) at each couplet

Rest 1 min between rounds

Couplet 1:

  • Reclines
  • Hollow Outs

Couplet 2:

  • Kettlebell H2H Swings
  • Sit-outs

Couplet 3:

  • KB Tactical Lunge
  • KB Clean & Press (switch@rds)

040217

Sunday, 04March 17

Warm-up: 15min

Mobility, Stretching, Fun

Pre-game: 7 min

  • 4 Hang Snatches (50/35)
  • 6 “Perfect” Push-ups
  • 24 Switches

Workout:

AMRAP Sunday Couplets

AMRAP 1 (10m)

  • 25 Wall balls
  • 25 Sit-ups

AMRAP 2 (10m)

  • 30 Squats
  • 20 Kettlebell Swings
  • 15 Burpees

HIIT 011517

Sunday, 15Dec17

 

Open Gym Today 8am-12pm
Warm-up 2 rounds of:

  • Air Squats
  • Butt Kickers
  • Skipping
  • Groiners w/T Stab
  • Up/Down Dog
  • Crab Reach
  • Hollow Outs
    1:30 minute Jump Rop

 

Pre-game: 3 minutes AMRAP

  • 10 V-ups
  • 10 Russian Twist
  • 10 Switches

 

Workout:

30/15 5rds at each Couplet

  • Reclines
  • KB Swings

1 minute rest

  • KB Goblet Squat
  • Push-ups

    1 minute rest

  • KB High Pulls
  • Sit-outs

HIIT 121216

Monday, 12Dec16

Warm-up: 2rds
30 seconds each of :

  • Air Squats
  • Seal Jacks
  • Butt Kickers
  • Heisman Lateral Steps
  • Rear Lunge with a High Knee Jump
  • Shoulder Taps
  • Mtn. Climbers
  • Downward/Upward Dog

 

Pre-Game: 5 rds

  • 5 Back Squats 165/115
  • 8 Wallballs (14lbs <10ft target/14lbs> 8ft Target)

 

Workout:

15/15 24 cycles each Couplet

Couplet #1

  • Suicides Run <—>
  • BB Thrusters (off the rack)

Couplet #2

  • Swings
  • Pull-up

HIIT 120216

HIIT

Friday, 02Dec16

 

Warm-up 2 rounds – 30 seconds of:

  • Med Ball Cycle (5 reps a side)
  • Med Ball Squat & Push
  • Med Ball Rear Lunge w/Overhead Swing
  • Mtn Climbers
  • Push-ups to Alternating Shoulder Taps
  • Alternating Dynamic lateral Lunge Toe Reaches
  • 2 minute Jump Rope

5 minute Ab Challenge – 10 reps
-Toss to Sit-up with Overhead Toss to Partner Dynamax Burpee
– Alternating Seated Rotational Toss
– Table Top Crunch to Overhead Toss

This is a Tabata workout 20 second work / 10 second rest for 12 cycles each couplet

  • DB Push-up to Squatted Overhead Presses (lite)
  • DB Swings (mod)

1 minute rest

  • DB Push Presses (hea)
  • DB Side Plank Lateral Raises (lite)(switch@rounds)

1 minute rest

  • DB Alternating Lateral Lunge to Row (mod)
  • DB Crush Floor Presses (db’s pressed together) (hea)

1 minute rest

  • DB Dynamic Groiner to T-Stab (lite)
  • DB Rotational Rear Lunges (single DB) (hea)

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HIIT 102116

Friday, 21Oct16

Warm-up: 2rds

Full-Medball warm-up

 

Core: 3 Rounds

30 Second Hollow Rock Hold

20 V-ups Muffin Toppers (10 each side)

 

Workout:

Do the following couplets 25 seconds work/25 seconds work/25 seconds rest x 6 rds.

  • Battle Rope / Squat Jumps on Stepper.  * stepper/2 risers on each side
  • Mt.Climbers / Deadlifts
  • Rapid medball slams / Push-ups
  • Medball Chestpass / Push Press

Do 25 seconds of work at each movement in each couplet, take 25 seconds rest then move to the next couplet.

Complete all four couplets

Take 1 minute rest between. Do 6 rounds

 

HIIT 100516

Tuesday, 05Oct16

Warm-up:
100m, 200m, 300m
30 seconds at each movement between runs

  • Dynamic Squats
  • Skaters
  • Lateral Lunges
  • Push-up to Toe Tap

 

Pre-game: 8-Minute EMOM

  • Even: 30 Sec KB Goblet Squat Hold
  • Odd: 3 DB Man-Makers

 

Workout:

This is a 15 seconds work/15 seconds rest for 7 minutes at each couplet. Alternate between each exercise of each couplet.

  • Reclines
  • Kneeling Ball Slams

1 minute rest

  • DB Thrusters
  • Scissor Switches

1 minute rest

  • KB Clean to Alternating Lateral Lunge
  • Push-up to KB Cross-drag

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 022616

HIIT

Friday, 26Feb16

3 rounds of Body-weight Ex for 30 seconds each:

  • Jumping Jacks
  • Air Squats
  • Butt Kickers
  • Rear Lunge with a High Knee Jump
  • Walk-out to Push-ups
  • Lizard Stretch
  • Downward/Upward Dog
  • Umpas

Friday Couplets

Work/rest ratio 20/10 work for 8 rounds at each couplet with a 1 minute rest in between each set of couplets.

  • Dbl DB Swings
  • DB Split Stance Thrusters (r/l)

1 minute rest

  • KB Cleans  (r/l)
  • KB Single Leg Dead-lifts (r/l)

1 minute rest

  • KB Strict Presses (r/l)
  • DB Hang Snatch (r/l)

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