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)

HIIT032317

Friday,  23Mar17 (Burpee Day 4)

Warm-up: 2rds

  • 1-Minute Jump Rope
  • 16 Walking Lunges
  • 12 Broad Jumps
  • 16 Sit-ups

 

Pre-game: 5 min AMRAP

  • 20 Mountain Climbers
  • 10 Jump Squats
  • 5 Burpees

rest 1:30

6 min EMOM

  • Odd: 15 Kettlebell Swings
  • Even: Sprints <—-> 4x

 

Workout: 5rds

  • 12 Kettlebell Squat Cleans
  • Overhead Walking Lunge —>
  • 18 Wallballs
  • Overhead Walking Lunge <—

 

HIIT 032117

Tuesday, 21Mar17

 

Warm-up: 10 minutes

  • Min #1 & 6 – 1 min Jump Rope
  • Min #2 & 7 – 40 Air Squats
  • Min#3 & 8 –  30 Jumping Jacks
  • Min# 4 & 9 – 20 Split Jumps
  • Min# 5 & 10 – 10 Squat Thrusts

 

Pre-Game: 6-Minute AMRAP

  • 30 Second Walking Lunge
  • 30 Second Plank
  • 30 Second Duck Walk
  • 30 Second Curl-up

 

Workout:

Complete three rounds of each circuit

30 seconds of work/15 seconds of rest for three rounds non-stop.

Circuit 1

  • Kettlebell Swings
  • Burpees
  • SkiErg
  • Curl-up

Take 2 minutes rest, then do this one…

Circuit 2

  • Dbl Kettlebell Clean
  • Close Grip Push-ups
  • DB Push Press
  • Air-Dyne Sprints

HIIT 031117

Saturday, 11Mar17

Warm-up: 10 minutes

Jump Rope 2 minutes the mobility & stretching fun

 

Core: 3 minute AMRAP

  • 10 Dbl V-ups
  • 10 Side Plank Raises R
  • 10 Side Plank Raises L

 

Pre-Game: 2 4-Minute Ladders (EMOM)

  • 3 Burpees + 2 DB Snatch
  • 3 Burpees + 4 DB Snatch
  • 3 Burpees + 6 DB Snatch
  • 3 Burpees + 8 DB Snatch

Rest 1-Minute

  • 7 KB  Swings + 1 KB Snatch Pulls
  • 7 KB Swings + 3 KB Snatch Pulls
  • 7 KB Swings  + 5 KB Snatch Pulls
  • 7 KB Swings  + 7 KB Snatch Pulls

 

Workout: ( Triplets)

Perform each triplet for 6 minutes (20 second intervals non-stop),  rest for 1 minute after 3 minutes, rest 1 minute then move to the next triplet and do the same.

Triplet #1

  • Kettlebell clean R
  • Kettlebell clean L
  • Mountain Climbers

Triplet #2

  • Kettlebell high pulls
  • Dumbbell thrusters
  • Russian Twist

Triplet #3

  • Goblet squats
  • Squat Thrusts
  • Push-ups

HIIT 030817

Wednesday, 08Mar17

Warm-up: 2rds

  • 1 minute Skipping W/Clapp
  • 30 seconds Mtn Climber
  • 1 minute (20 sec) Jumping-Seal-Fling Jacks
  • 30 seconds Frog Push-ups
  • 1 minute (20sec) Forward-lateral-Rear Lunges
  • 30 second Groiners
    1:30 Jump Rope

 

Pre-game: 8 EMOM

Odd: 20 second Plank + 20 Switches

Even: 20 Second Push-up Hold + 6 Hand Release Push-ups

 

Workout:

More Kettlebells

30/15 4rds  NO REST between rounds

  • Kettkebell Swings
  • Tactical Lunge
  • Kettlebell Plank Row*
  • Figure 8 to Hold w/ Twist
  • Kettlebell Sit-up (R)**
  • Kettlebell Sit-up (L)**
  • Kettlebell Scissor Kicks***

* hold a high Plank position with the KB on the ground underneath your chest row right with left hand on the ground then row left with right hand on the ground

** lay on ground with KB in the right hand Press and Sit-up the do the same with the left hand

** place Kettlebell on the ground and perform scissor kicks ( move around the KB)

 

 

 

 

 

 

 

 

underneath you

 

 

 

 

 

 

 

 

 

 

 

 

 

HIIT 030717

Tuesday, 07March17

Warm-up: 2 rounds
30 seconds each:

  • Air Squats
  • Jumping Jacks
  • Skips
  • Lateral Lunges
  • Arm Circles
  • Up/Down Dog
  • Push-up to Toe Tap
    1:30 minute Jump Rope

 

Pre-game: 10 minutes

Min #1 – 1 min Jump Rope
Min #2 – 40 Air Squats
Min#3 – 30 Split Jumps
Min# 4 – 20 Ankle Jacks
Min# 5 – 10 Squat Thrusts

 

Workout:

40 work / 20 rest timed routine for 4 rounds

  •  Single Arm KB Floor Press
  • Single Arm KB High-pulls
  •  Single Arm KB Thrusters
  • Ball Slams
  • Burpee Pull-ups
  • Single Arm KB Deadlifts

*Alt sides each round on all Single Arm movements

HIIT 022517

Saturday, 25Feb17

Warm-up: 2rds

30 seconds each

  • Air Squats
  • Alt. Lunges
  • Lateral Lunge
  • Groiner w/T-stab
  • Up/Down Dog
  • Alt Hip Extensions
    1:30 min Jump Rope

 

Pre-game: 7 min EMOM

1 Dbl KB Clean & Press + 2 Push Press

 

Workout:

KB Ladder….Till complete. Pick a challenging weight.

  • 10,9,8…1 of Pull-ups (men will hook the KB to toe)
  • 2,4,6…20 of KB Goblet Squats
  • 10,9,8…1 of Pull  Through Push-ups
  • 2,4,6…20 of KB Swings

 

Finisher:

After a 2 minute rest…

Mini Met-Con

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

Dynamic Squats x 2 rds
Mountain Climbers x 2 rds
Burpees x 2 rds
Sit-outs x 2 rds

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