HIIT 022217

HIIT

Wednesday, 22Feb17

 

Warm-up 30 seconds ea

  • Air Squats
  • Alt. Lunges
  • Lateral Lunge Jumps
  • Groiners w/elbow lift
  • Lizard Stretch
  • Pike Jumps
  • 1:30 min Jump Rope

3 Minute Ab Routine:  V-ups-Russian Twists-Rev Crunch

For Time:

EMOM  for 10 minutes – BB/DB Thrusters

  • 5 Burpees
  • 5 Thrusters

Workout: 30 seconds work / 15 second rest for 4 rounds w/ 1 minute recovery

  • KB Single Arm Row (switch@rounds)
  • KB Tactical Lunge
  • KB Goblet Squat
  • KB Cleans (switch@rounds)
  • KB  Figure 8 to Hold
  • KB Sit-ups

___________________________________

HIIT 022017

HIIT

Monday, 20Feb17

 

Warm-up 

  • Med Ball Cycle
  • 2:00 min Jump Rope

Partner 3 Minute Ab Challenge:  30 sec Wall Climbs while partner holds Plank, switch.

8 EMOM 

Odd Minute

  • 10 KB Front Squats
  • 15 Mountain Climbers

Even Minute

  • 10 DB Push-Press
  • 10 DB Double Rows

Workout

EMOM Ladder – 8 rounds 

  • MINUTE # 1:    4 BB Clean & Press(add 1 rep each round- total of 11 reps at the completion of the 8th rd
  • MINUTE # 2:   8 Burpees (add 1 rep each round – Total of 15 reps at the completion of the 8th rd)
  • MINUTE # 3: 16 KB Swings (add 1 rep each round- total of 23 reps at the completion of the 8th rd)

 

HIIT 021917

Sunday, 19Feb17

 

Warm-up: 12 min

64 degrees & Sunny

Run to the end of Loop then

  • Mobility & Stretch

 

Pre-Game: 8 min EMOM

Odd: 40 Toe Taps

Even: 4 Man-makers

 

Workout: 12 min AMRAP

200M Run

  • 9 Push-ups
  • 6 Pull-ups
  • 3 Thrusters

 

Post Game: 12 Min

Run to the end of the Loop then

  • Max Ground to Overhead

HIIT 02117

Saturday, 11Feb17 (posted one day early)

Warm-up: 12 min Cap

3 minute Jump Rope
Followed by, Mobility, Stretching and Fun

 

Pre-game: 10 EMOM

Odd: 3 Deadlifts (Bodyweight) + 7 KB Swings
EVEN: 7 Box Jumps + 3 Burpees
Sweet Saturday

 

6 rounds of 30/15 rest

1 min rest after 2rds

  • KB Rows
  • Dumbell Push Presses
  • Goblet Squats
  • Star Jumps
  • Plank Jacks

HIIT 020917

Thursday, 09Feb17

Warm-up: 12 min

Jump Rope, Mobilize & Stretch

 

Pre-game: 9 min

  • 25 Back Squats

Then AMRAP these movements with remaining time

  • 5 Squat Thrusts
  • 10 Half Burpees
  • 20 V-ups

 

Workout: EMOM

Every minute on the minute for 18 minutes

  • 7 Kettlebell Swings
  • 5 Burpees
  • 3 DB Hang Squat Clean Thrusters

 

 

HIIT 020817

Wednesday, 08Feb17

Warm-up:

Run to the end of the Loop, then

3 Rounds of

  • 40 Mountain Climbers
  • 20 Light Kettlebell  Swings
  • 10 Push-ups

Pre-Game: 9-Minute EMOM

A: 15 DB High Pulls

B: 10 DB Strict Presses (45/35)

C: 5 DB Jump Squats (45/35)

 

Workout:

This is a 30 work / 15 rest interval for Four rounds.

Rest one minute between rounds

  • Airdyne Bike Sprint
  • Kettlebell Thrusters
  • Kettlebell Swings
  • Kettlebell Figure 8 to Hold
  • Jumping Pull-ups
  • Kettlebell Tatical Lunges

HIIT 012417

Tuesday, 25Jan17

Warm:up: 2rds

30 seconds each movement with a light KB

  • Dynamic Squats
  • KB Swings
  • Snatch Pulls
  • Alt Halo
  • Push-up w/ pull-through
  • Russian Twist

1 minute Jump Rope

 

Workout: 3 Rounds

1-Min Stations / No Rest Between Stations

  • Wallball
  • DB Hang Cleans
  • Hand Release Push-ups
  • Box Jumps
  • Reclines

1:30 Rest between each rd

Round 1: 15 Reps per Station

Round 2: 20 Reps per Station

Round 3: 25 Reps per Station

 

Endurance:

Immediately Following the Workout

  • 50 Burpee Pull-ups / Pull-ups

Done as an EMOM, most reps possible per minute that can be maintained.

HIIT 011117

Wednesday, 11Jan17

 

Warm-up:

Let’s go old school Med-ball Style

 

Pre-game: 6 EMOM

12 KB Swings + 24 Switches

 

Workout: Circuit Style

Perform each movement for 40 seconds of work/ 20 seconds of rest for 4 rds with 1 minute of rest between each round.

 

    • Dumbbell Snatches (from the ground/switch@rounds)
    • DB Renegade Rows
    • Jump Rope
    • KB Clean & Press (switch@rounds)
    • Walkouts w/ Push-up (hands always in contact w/ ground)

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 123016

Friday, 30Dec16

 

Warm-up: 10 min of  Mobility Fun

 

Pre-Game: 5- Minute EMOM

20 Second Squat Hold + 20 Switches

followed by 10 sets 2 reps Of Partner Bench Press

* Not Light, that’s what a partner is for

 

Workout: 5 Rounds

  • 40 Double-Unders or 90 sec Jump Rope
  • 20 DB Thrusters
  • 10 Muscle Snatches

BETWEEN Rounds: 20 Sit-ups

 

Core: All ready done