HIIT 032617

Sunday, 26Mar17 (Burpee Day 6)

Warm-up: 10 min

Min #1 & 6 – 1 min Jump Rope
Min #2 & 7 – 40 Mtn Climbers w/ D-max
Min#3 & 8 – 30 Air Squats on D-max
Min# 4 & 9 – 20 Jumping Jacks w/ D-max
Min# 5 & 10 – 10 Squat Thrusts

 

Workout:

Bodyweight/Flex/Mobility Training

This is a classic NLP routine.

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  • Low Jumping Jacks
  • Plank Climbers (alternating lead arm)
  • Single-arm overhead deep squat (right)
  • Single-arm overhead deep squat (left)
  • Close grip Burpee into sumo stance jump
  • Diamond leg sit-ups
  • Push-ups
  • Plank (straight arm) to diagonal knee tucks to elbow

2 minute rest & then:

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

  • Dynamic Squats
  • Mountain Climbers
  • Evil Jumps
  • Burpees
  • Sumo Squat Jumps

 

 

HIIT 032417

Saturday, 24Mar17 (Burpee Day 5)

Warm-up: 12 minutes

 

Pre-Game: 2 Rounds

  • 30 Second Squat Hold
  • 20 Switches
  • 30 Second Hollow Out
  • 20 Push-Ups
  • 30 Second Superman Hold
  • 20 Burpees

 

Workout: Conditioning Ladder

10,9,8,7,6,5,4,3,2,1 reps

  • Kettlebell Swings
  • Slam ball
  • Kettlebell Goblet Squat
  • Airdyne Bike or SkiErg or Jump Rope
  • TRX Face Pull

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 032317

Thursday, 23Mar17 (Burpee day 3)

Warm-up: 3 Rounds

  • 40 Mountain Climbers
  • 30 Jumping Jacks
  • 20 Push-ups
  • 10 Back Squats (Light)

 

Pre-Game:
15-12-9-3

  • Kettlebell Figure 8
  • KB Tactical Lunges
  • Burpees

 

Workout:

Perform each movement in each triplet for 30 seconds non-stop for three rounds.

Complete one triplet, rest for 1 minute and move on to the next triplet and do the same.

Triplet #1

  • Kettlebell Swing R
  • Wallball
  • Kettlebell Swing L

Triplet #2

  • Kettlebell Rows R
  • Spiderman Push-ups
  • Kettlebell Rows L

Triplet #3

  • Kettlebell Clean & Press R (long cycle)
  • Squat thrusts
  • Kettlebell Clean & Press L (long cycle)

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 sets
  • Mountain Climbers x 2 sets
  • Evil  Jumps x 2 sets
  • Sit-outs x 2 set

HIIT 032217

Wednesday, 22Mar17 (Burpee day 2)

  • 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

 

Pre-game:

Perform the following exercises for 30 seconds of work, 20 seconds of rest for 3 rds non-stop.

  • Reclines
  • Ape walks
  • Dynamic Squats
  • Bear Crawls

Workout:

Complete six rounds consisting of the following movements:

  • 6 Burpees
  • 12 Pushups
  • 24 Bodyweight Squats
  • 200m Skierg or Air-dyne Bike or Run

 

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 032117

Monday, 20Mar17

 

Warm-up: 3rds

  • 30 Double-Unders / 1 minute Jump Rope
  • 20 Air Squats
  • 10 Push-ups w/ T-stab
  • 5 Reverse Knee Crunch

 

Pre-game: 4- 2 minute rounds (8 min ETMOTM)

  • 1 min Max Thrusters + 7 Burpees

* remaining time in each rd = Rest

 

Workout:

5 rounds of 20 seconds work/10 second rest.  Take 40 seconds between stations.

  • TRX Reclines
  • Half Burpees
  • Squat Jumps
  • Slam-ball
  • Kettlebell High-pulls
  • Mountain Climbers

 

Sunday, 19Mar17

Partner Warm-up: 2rds

1 minute Jump

  • 10 Buddy Push-ups
  • Head to Head Bear Crawl <—->
  • Wheelbarrow Walk <—->
  • 20 High Five Partner Sit-ups

 

Pre-Game: 7-Minute AMRAP (with a partner)

  • 20 Al. Box Jump Up & Step Down
  • 16 Alternating Push-ups
  • 12 Split Jumps (In Sync)
  • 30 Second Plank (In Sync)

 

Workout:   Classic Tabata Strength

6 rounds of 20 seconds work/10 seconds rest 1 min rest between rds

Go full blast on every round, keeping the reps consistent throughout.

  • Box Jumps
  • Wallball
  • Battle Rope
  • Jumping Pull-ups
  • Mountain Climbers
  • Single Arm Kettlebell Swings  (Alt sides each rd)

 

http://nxtlevelnow.com/2017/03/18028/

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 031017

Friday, 10Mar17

Warm-up: 4rds

  • 1 min Jump Rope
  • 16 Sit-up (Any variation)
  • 1  min on the Bike
  • 9 Sit-ups (any variation)

Pre-game : 7 Minutes Cap

  • 10 KB Swings (R)
  • 5 KB Push Press (R)
  • 10 KB Swings (L)
  • 5 KB Push-Press (L)

– continue unti 1 KB Push-Press (R) & 1 KB Push-Press (L) . KB Swings are always 10 reps

 

Workout:

3 Rounds For Time:

  • 10 Goblet Squat
  • 15 KB Swings
  • 20 Renegade Row (no push-ups)
  • 15 Skater Hops
  • 10 DB Hang Squat Clean Thrusters