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 020417

Saturday, 03Feb17
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: 7-Minute AMRAP

  • 21 Air Squats
  • 7 Push-ups
  • 14 Kettlebell Swings

 

Workout:

Partner Workout – 5 or 20 minute Cap

Partner 1: 1 minute Plank

Partner 2: Max Rounds

  • 4 Hang Squat Cleans (25/40)
  • 8 Reclines
  • 12 Wallballs (12/20)

* Only completed rounds scored

 

Beach Body Zone:

immediately following workout

10-8-6-4-2-4-6-8-10

  • Curls
  • Box Dips

 

 

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 111716

Thursday, 17Nov16

Warm-up: 3 Rounds

1-Minute Jump Rope

30 Mountain Climbers

1-Minute Elbow/R side/L side Plank

 

Strength: 7 min Farmers Carry/ Bear Crawl

SLOW Heavy Walks <—–>

SLOW Bear Crawl <—–>

 

Workout:

5 Rounds:

  • 9 Push-ups
  • 9 DB Hang Squat Cleans  30/20

Rest 2 Minutes (increase DB weight)

5 Rounds:

  • 7 DB Push Press
  • 7 DB Hang Squat Cleans 35/25

Rest 2 Minutes (Increase DB weight)

5 Rounds:

  • 5 Burpees
  • 5 DB Hang Squat Cleans 40/30

LIFT 102716

Lift

Thursday, 27Oct16

 

Warmup – 2 rounds of

40 seconds each of…

  • Air Squats
  • Forward/Rear Lunges (r)
  • Forward/Rear Lunges (l)
  • Seal Jacks
  • Frog Hip Lifts
  • 1:30 minute Jump Rope

3 minute Ab Routine – 90 reps total of 10 reps of:

Dynamax Ball to Chest Sit-ups, Russian Twist & Reverse Crunch w/Kip

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 Rear Lunges 5-5-5-5-5…..
  • BB Floor Presses 5-5-5-5-5…

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Chest Flyes
  • DB Renegade Rows
  • DB Hang Squat Clean Thruster
  • Air-Dyne Sprints

HIIT 082216

HIIT

Monday, 22Aug16

 

Warm-up = 2 rounds

  • Jump Rope 1:30
  • 30 sec Dynamic Squats
  • 30 sec Forward/rear Lunges (r)
  • 30 sec Forward/rear Lunges (l)
  • 30 sec PVC Shoulder Passes
  • 30 sec Push-up to alt Toe tap
  • 30 sec Groiners/ T-stab
  • 30 sec Static Superman

EMOM for 20 minutes

Every minute on the Odd minute

  • 8 Kettlebell Swings
  • 4 Burpees
  • 2 DB Hang Squat Clean Thrusters

Every minute on the Even minute

  •   5 Push through Push-ups
  • 10 Lunge jumps (l+r=2)
  • 15 Mountain climbers (l+r = 1 rep)

_______________________________________

LIFT 072016

LIFT

Wednesday, 20Jul16

 

Warm-up

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 Shoulder Presses  6-6-6-5-5
  • BB Hang Squat Cleans 6-6-6-5-5

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Snatch (switch@rounds)
  • DB Renegade Rows
  • KB Farmers Walk
  • Dynamax Rotational Pushes

__________________________________________

LIFT 060816

LIFT

Wednesday, 08Jun16

 

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

  • Deadlifts / Slam Ball O/H Low Toss 6-6-6-6-6/ 10 reps for 10 minutes
  • Shoulder Press / KB High Pulls 6-6-6-6-6/ 10 reps for 10 minutes

This is a 20 second work with a 15 second recovery 4 rounds no rest

  • Umpas
  • DB Hang Cleans
  • KB Windmill (switch@rounds)
  • Dynamax Lateral Wall Toss (switch@rounds)

____________________________

 

HIIT 042116

HIIT

Thursday, 21Apr16

 

Nipple Smack Down

Warm-ups 3 rounds

  • 1:30 minute Rope
  • 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

15/15 seconds for 20 minutes ~ No rest

  • DB Hang Squat Clean Thruster
  • DB Renegade Rows
  • Mtn. Climbers
  • Push Through Push-ups

Ab Work – 2 rounds – Dynamax… 30 / 10

  • Sit-up w/ Overhead Toss
  • Reverse Crunch w/ Kip
  • Alternating V-ups
  • Russian Twists
  • Decline Plank on Dynamax (feet on ball)

___________________________

 

TWO 110915

Monday, 09Nov15  (LIFT Week)

Warm-up

  • 5 min Air Dyne Bike – hold 70RPM or >

Endurance – EMOM – 8 min

  • 30 Jump Rop Rotations/6 Burpees

or

  • 30 DU’s / 3 Burpees

TWO

3rds

  • 7 DB / BB Hang Squat Clean Thrusters (w/20> m/30>)
  • 8 Box Jumps

300 M Run (after completing 3rds)

3rds

  • 5 DB/BB Hang Squat Clean Thrusters (w/25> m/40>)
  • 10 Box Jumps

300 M Run (after completing 3rds)

  • 3 Hang Squat Clean thrusters (w/30> m/50>)
  • 12 Box Jumps

During LIFT week go HEAVY and stay or exceed the suggested weight. DO NOT GO LIGHTER!

Gey Strong, Get Lean and look your best for 2016 !