HIIT 042217

Saturday, 22Apr17

 
Warm-up: 2rds

  • 20 Kettlebell Swings (light)
  • 15 Dynamic Squats
  • 10 Long Sit-up
  • 5 Push-ups w/ T-Stab
    1:30 min Jump Rope

 

Pre-game: 6min ( 30 sec work/30 sec rest )

  • Dbl Kettlebell Rack Carry
  • Single Arm Rack (R) w/ Single Arm Overhead Carry (L)
  • Single ArmRack (L) w/ Single Arm Overhead Carry (R)

 

Workout: Circuit Style

Four rounds of intervals that look like this:

-round 1: 30/25
-round 2: 30/20
-round 3: 25/15
-round 4: 20/10

Movements are:

  • TRX Face-pulls
  • Broad Jump Burpees
  • AirDyne Bike
  • Mtn Climbers
  • Kettlebell Swings
  • Push-ups
  • Dmax Wall Push-press
  • Kettlebell Suitcase Squat Jumps

One minute rest between rounds

HIIT 042017

Thursday, 20Apr17 (30th Day of Burpees)

Warm-up: 2rds

  • 20 Kettlebell Swings  (light)
  • 15 Dynamic Squats
  • 10 Long Sit-up
  • 5 Push-ups w/ T-Stab
  • 1:30 min Jump Rope

 

Pre-game: 5 Minute AMRAP

  • 3 Thrusters
  • 5 Dbl V-ups (Hand to Toes)
  • 7 Slamball

30 Sec Burpee & Half

 

Workout:

This is a timed effort of 60/ 20 with 1 min. rest in between 4 rounds

  • Split Jump Burpees
  • Band Jacks
  • Mtn. Climbers
  • DB Hang cleans
  • Dbl KB Deadlifts
  • Wallball 

    If you’re going through hell, keep going.”
    – Winston Churchill

HIIT 041917

Wednesday, 19Apr17 (Burpee Day 29)

Warm-up 3rds

1 minute Jump rope
10 Squat jumps
5 Clapping push-ups

 

Pre-game: None

 

Workout:

5 Rounds for time:

  • 10 KB Clean & Press
  • 10 KB Swings
  • 5 Burpees
  • 10 Plyo Push-ups
  • 10 DB Walking lunges into RDL

 

LIFT 041417

Friday, 14Apr17 (Burpee Day 24)

Warm-up: 12 minutes

Mobilize + 30 seconds of burpees every time you hear the clock

3 min Abs Routine: 30 sec ea.

  • Dmax Wall Slam Sit-ups
  • Curl-ups
  • Switches

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 Bench Press
  • BB Romainian Dead-lifts

Meta-Shred Circuit:

This is a 25 second work with a 10 second recovery 4 rounds no rest

  • DB Man-makers
  • DB Close Grip Presses
  • KB Swings
  • Med Ball Alternating Push-ups
  • Tuck Jumps

LIFT 041317

LIFT ( Burpee Day 23)

Thursday, 13Apr17

Warmup – 2 rounds of

30 seconds each of…

  • Drop Squats
  • Alternating Forward Lunges
  • Push-up to Toe Tap
  • Cosack Stretch
  • Bear Crawls

1:30 minute Jump Rope

3 minute Static Ab Routine – 30 sec each (9 cycles)

  • Plank,
  • Hollow Out
  • Superman

Partner Up / IGOUGO for 12  minutes

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…Challenge yourself !!!!

  • 1 Clean, 1 Front Squat, 1 Press
  • 2 Clean, 2 Front Squat, 2 Press …

Continue until both partners perform 5 of each  movement then drop reps back to 1 and climb up the ladder until 12 minutes expire
Meta-Shred Circuit:

This is a 25 second work with a 10 second recovery 4 rounds (20 cycles) no rest between rds

  • High Knees
  • Sumo Burpees
  • Knee-Knee-Stand w single Racked KB (KB on right side lead with righ knee)
  • Figure 8 to Hold
  • KB Swings

HIIT 040917

Sunday, 09Apr17 (Burpee Day 19)

REMINDER:  OPEN GYM TODAY 8:30-10:30

HIGH ROCK TRAINING – 3-5 MILE TRAIL RUN. MEETING AT 8:30 @ 200 NEVADA AVE, 10306

 

Warm-up: 2 Rounds

  • 30 Walking Lunge Steps
  • 20 Jumping jacks
  • 10 Push- Through Push-ups
  • 5 Broad Jump Burpees
  • 1 minute Jump Rope

 

Pre-game: 8 min Cap

Warm up your Squat

Between sets….

  • 10 Bodyweight Step Ups
  • 10 Split Jumps
  • 10 Lateral Lunges

 

Workout: Tabata Style

6 rounds of 20 seconds work/10 seconds rest

Stay at one movement for 6 rds stations, take 1 minute rest, then move to the next movement.

Go full blast at every station for each round, keeping the reps consistent throughout.

  • Burpees
  • Squat Jumps
  • Battle Ropes
  • AirDyne Bike
  • Carb Toe Touches
  • KettleBell Swings

HIIT 040717

Friday, 07Apr17 (Burpee Day 17)

 

Warm-up:  3rds

  • 1 minute jump rope
  • 20 Dynamic Squats
  • 15 Mtn Climbers (r+l=1)
  • Shuttle run <—-> x2

 

Pre-Game: 5-  Minute AMRAP

  • 20 Kettlebell Swings
  • 15 Air Squats
  • 10 Push-ups
  • 5 Burpees

20 Second Rest

 

Workout: 2 Rounds

600M Run (202 and back)

  • 40 Switches (r+l=1)
  • 20 KB Front Squats
  • 20 TRX Reclines

300M Run

  • 20 Switches (r+l=1)
  • 10 KB Front Squats
  • 10 TRX Reclines

HIIT 040617

Thursday, 06Apr17 (Burpee Day 16)

Warm-up: 3 Rounds

  • 30 Walking Lunge Steps
  • 20 Jumping jacks
  • 10 Push- Through Push-ups
  • 3 Broad Jump Burpees
  • 1 minute Jump Rope

 

Pre-Game: 10 Rounds

  • 5 Push-ups
  • 7 Box Jumps

 

Workout:

This is a 35 second work / 15 second rest with a 40 second rest in between rounds for 4 rounds.

  • Halos (switch@rds)
  • KB Swings
  • Suitcase Deadlift Reaches
  • KB Clean and Press
  • Lateral Slamball
  • Snatch Pull to Squat Thrust

HIIT 040517

Wednesday, 05Apr17 (Burpee Day 15)

Warm-up: 2rds

20 seconds each of :

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

 

Burpee Challenge: 7-Minute Burpee EMOM

1 Burpee Every 12 Seconds
1 Burpee Every 10 Seconds
1 Burpee Every 8 Seconds
1 Burpee Every 6 Seconds
1 Burpee Every 5 Seconds
1 Burpee Every 4 Seconds

 

Pre-Game: 8 min

20 BB Shoulder Press (off rack)

* pick a weight where you can do 4 sets of 5 reps

then with the remaining time AMRAP this

  • 5 Chin-ups
  • 10 Trx Face-pulls
  • 20 sec Battle Rope

 

Workout:

6 rounds at one station before moving to the next. work/rest: 20/10

Rest 1 minute after completing two movements.

  • Jumping Pull-up
  • Kettlebell Swings
  • Rest 1 min
  • Half Burpees
  • Dumbell Push Press
  • Rest 1 min
  • Mountain Climbers
  • Air Squats

HIIT 040417

Tuesday, 04Apr17 (Burpee Day 14)

Warm-up- 3rds

  • 1 minute jump rope
  • 20 Dynamic Squats
  • 15 Mtn Climbers (r+l=1)
  • Shuttle run <—-> x2

 

Endurance: 8-Minute AMRAP

  • 5 Burpees
  • 30 Second Plank
  • 10 Kettlebell Swings (you pick the weight
  • 30 Second
  • 20 Switches
  • 30 Second Squat Hold

 

Enduro-Core: 4 Rounds

  • 10 Rev Knee Crunch
  • 15 Curl-ups
  • 30 Calories on Airdyne

 

Workout: 6 Rounds

  • 15 Wallballs (20/14)
  • 10 KB Hang Squat Cleans
  • 5 Dead Hang Pull-ups