HIIT 022417

Friday, 24Feb17

Warm-up: 12 min (everyone must do 2 minutes of Jump Rope, Med-ball & Bands)

  • 2 min Jump Rope
  • 2 min Med-ball Melody
  • 2 min Band Pull-aparts
    …..rest of time Mobility & Stretch

 

Pre-game: 7-Minute Cap

Run 202 & back

In the Remaining Time AMRAP:

  • 10 Deadlifts
  • 10 Push Press
  • 10 Walk-out to Push-up

* Deadlifts/Push Press are to be performed with the same weight

 

Workout:

Perform the following movements for 4 rds:

  • 20 Squat jumps
  • 15 KB swings
  • 20 Knees to Elbow DMax Crunches
  • 10 DB Thrusters
  • 20 Ball slams
  • 5 Burpees

HIIT 022317

Thursday, 23Feb17 (posted early)

Warm-up: 12 minutes

3 minute Jump Rope then with remaining time AMRAP this…

  • 20 sec Air-dyne Sprints
  • 10 Med-ball Squat Jumps
  • 20 sec Air-dyne Sprints
  • 10 Alt Med-ball Rear Lunges (r+l=1)
  • 20 sec Air-dyne Sprints
  • 10 Med-ball Push-ups w/ T-stab
  • 20 sec Air-dyne Sprints
  • 10 Med-ball Mtn Climbers (r+l=1)

*perform T-stab with the hand that’s on the ground then roll ball to the opposite hand to perform the Push-up

*perform Mtn Climbers with both hands on the Med-ball

 

Pre-Game: 9 -Minute EMOM with remaining time run in place (active recovery)

  • Min 1, 4 & 7 – 24 Switches (r+l=1)
  • Min 2,5 & 8 – 12 Kettlebell Swings
  • Min 3,6 &to – 6 DB Hang Squat Cleans

 

Workout: 5 rds

  • 200m Run
  • 8 Strict Push-ups
  • 12 Goblet Squats
  • 16 Sit-ups

 

HIIT 022117

HIIT

Tuesday, 21Feb17

 

Warm-up 

  • Med Ball Cycle
  • 2:00 min Jump Rope

Partner 4 Minute Ab Challenge: 30 sec Wall Walk Climbs while partner holds Long Plank, switch

AMRAP = 10 minutes of

  • 50 Alt. High Knee Jump Rope Rotations
  • 40 Anterior DB Reaches (r+l=2)
  • 30 Band Punches (men 1″ / ladies 1/2″ bands – R+L= 1)
  • 20 Squat Thrusts
  • 10 Push-up/Plank Climbers Combo
  •   5 Burpee Knee Tucks

Workout

Dead-lift / Push-up / Air Squat Challenge for Time:

  • 15 BB Dead-lifts (men 135# / women 95#)
  • 15 Hand Release Push-ups
  • 15 Air Squats

___________________________________________

 

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 021817

Saturday, 18Feb17

Warm-up: 12 min (everyone must do 2 minutes of Jump Rope, Med-ball & Bands)

  • 2 min Jump Rope
  • 2 min Med-ball Melody
  • 2 min Band Pull-aparts
  • rest of time Mobility & Stretch

 

Pre-Game: 6-Minute AMRAP

  • 30 Second Squat Hold
  • 30 Second Handstand Hold (or Plank)
  • 30 Second Chin Over the Bar Hold
  • 30 Second Rest

 

Workout:

We will do a classic circuit today.

Five rounds of:

30 /25
25/20
20/10×3

  • Reclines
  • DB Clean & Press
  • Battle Rope
  • KB Squat and Push
  • Hand Release Push-ups
  • Switches
  • Burpees

021417

 

 

 

Tuesday, 14Feb17

 

 

 

 

 

Warm-up: 2 rds (30sec each movement)

  • Air Squats
  • Rear Lunges
  • Dynamic Lateral Lunges
  • Groiner w/ Elbow Lift
  • Up/Down Dog
  • Push-up to Toe Tap
  • 1:30 Jump Rope

Valentine Pre-game: 7 min AMRAP

  • 20 Alt Box Jumps
  • 16 Alt Push-ups
  • 12 In-sync Squat Jumps
  • 30 Sec In-sync Plank

Valentine Partner Workout:

  • 60 Wallball
  • 50 Slamball
  • 40 Pull-ups
  • 30 Burpees

* one partner works at a time

 

HIIT 021017

Friday, 0Feb17

Warm-up:

2rds of Medball Chops

then spend 10 minutes getting warmed-up

 

Pre-Game: 6-Minute AMRAP

3 Push-ups
6 Close Grip DB Floor Presses
3 Burpees

20 second rest

Workout:

Use One Kettlebell !

Ladder which starts at 10 reps – 1 rep

If you want to do this right go HEAVY!

  • Kettlebell Swings
  • Wall Ball
  • Kettlebell High Pulls

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