092316

 

Warm-up: 2rds

1-Minute Jump Rope

  • 30 Air Squat
  • 20 Mtn Climbers
  • 10 Grioners w/ T-stab

 

Edurance:

Run: 600M – 400M – 200M

Sit-ups: 60- 40 – 20 (any variation)

 

Workout:

20/20/20 rest for 4 rds at each couplet

  • BB Push Press/ Curls
  • KB Goblet Squats/ KB Hold to Figure 8
  • KB Shoulder Pass/ Push-ups
  • Rope Slams/ Squat Thrusts
  • Bike/ Bike

092216

Thursday, 22Sept16

Warm-up: 3 Rounds

  • 100 Calories or 1:30 minute on Bike
  • 10 PVC Overhead Squats
  • 10 PVC Pass Throughs
  • 10 Light Kettlebell Swings

 

Pre-Game: Partner Fun – 3 Rounds

  • 30 Wallballs – IGOUGO
  • 300M Run – Togethe,  bring you balls

* partners must use same weight

 

Workout:

EMOM for 20 minutes

  • 5 Burpees
  • 4 Jump Back Slamball
  • 3 Dead-lifts

HIIT 092216

Wednesday, 21Sept16

Warm-up: 2rds

1:30 Jump Rope

  • 10 light KB Halo’s Right
  • 10 light KB Halo’s Left
  • 10 light KB Swings
  • 10 light KB Alt Lunges (r+l=2)
  • 10 light KB Snatch Pulls
  • 10 Pull-Through-Push-ups

 

Endurance: 8 Rounds

Parking Lot Sprints

Rest as Needed

 

Workout:

3 Rounds for time of:

  • 10 Barbell Clean & Press
  • 20 Jumping Pull-ups
  • 30 Air Squats
  • 20 Box Jumps
  • 10 Pushups

 

HIIT 091916

Monday, 19Sept16

Warm-up: 2rds

30 seconds of each movement followed by 1:30 Jump Rope

  • Jumping Jacks
  • Air Squats
  • Alt Rear Lunge
  • Groiners
  • Plank Jacks

 

Enduro-Core: 20 – 16 – 12 – 8 – 4

  • Calories on the Bike
  • Plate Rainbows (25/15)

 

Workout:

Dirty Fifty

Five rounds for time of:

  • 10 KB Swings
  • 10 Push-ups
  • 10 Sit-outs
  • 10 Goblet Squats
  • 10 TRX Face Pulls

HIIT 091116

Sunday, 11September16

 

“September 11, 2001 taught us that we all have to be strong in order to prevail.”

 

Warm-up:

1:30 Jump Rope

follwed by 30 seconds of each movement…

  • Dynamic Squats
  • Butt Kickers
  • Skaters
  • Alt. Rear Lunge
  • Upward/Downward Dog
  • Hollow Out

Workout:

This is a 35 second work / 15 second recovery for 5 rounds with a 1 minute rest in between rounds

  • KB Swing
  • Walkouts
  • KB Clean & Press (l)
  • Mountain Climbers
  • KB Clean & Press (r)
  • Push-ups (any variation)

HIIT 091016

Saturday, 10Sept16

Warm-up:

100m, 200m, 300m

30 seconds at each movement between runs

  • Dynamic Squats
  • Skaters
  • Lateral Lunges
  • Push-up to Toe Tap

 

Pre-Game: 8-Minute EMOM

Even: 30 Second Kettlebell Goblet Squat Hold (16K/12K)

Odd: 3 Man-Makers

 

Workout:

Partner Workout ( Solo Option Too)

30 – 24 – 18 – 12 – 6

Back Squats (165/115)

300M Run BETWEEN Rounds

*Partner Holds a Kettlebell while Resting (32/24)

** Solo Option is ½ the Squat Reps

 

 

HIIT 090916

Friday, 09Sept16

Warm-up: 2 rounds

  • 1 min Jump Rope/Med Ball Cycle
  • 1 min Jump Rope/20 Squat and Push
  • 100 m Run/ 10 Groiners

Workout:

Metabolic Conditioning

Every 2 minute mark for 20 minutes do, move quickly and safely through the movements. The faster you get through, the more rest you’ll get

  • 3 BB Deadlift
  • 5 Lateral Burpees over BB
  • 7 Jump squats
  • 9 v-ups

Rest 1:30 and set up for a…

Mini Metabolic Conditioning:

20/ 10 for 8 rounds (16 cycles), alternating between the following 2 movements.

•KB Swings / Sit-ups

HIIT 090816

 

Thursday, 08Sept16

Warm-up: 2 rounds

1 min Jump Rope
30 sec Seal Jacks
30 sec Air Squats
30 sec Hamstring Stretch (switch@rounds)
30 sec Groiners/ T-Stab
30 sec Push-up with Toe Tap
30 sec Long Plank

 

Workout: 3 rounds of each circuit

40/20 Pfor three rounds non-stop.

Circuit 1

  • Kettlebell Swings
  • Half Burpees
  • DynaMax Russian Twists
  • Mountain climbers

2 min rest

Circuit 2

  • Kettlebell High Pulls
  • Sit-outs
  • Plank Climbers
  • Figure 8’s To Hold

HIIT 090616

Tuesday, 06Sept16

Warm-up: 2rds

1:30 Jump Rope …… then our legendary Medball   warm-up

 

Pre-Game : 10 min EMOM

  • Min #1 – 100mRun
  • Min #2 – 40 Air Squats
  • Min#3 – 30 Split Jumps
  • Min# 4 – 20 Box Jumps
  • Min# 5 – 10 Burpees

 

Workout: 17-Minute

5, 10, 15, 20…increasing increments of 5 until time expires

  • Reverse Knee Kip
  • Hand Release Push-ups
  • Kettlebell Swings
  • DB Walking Lunge
  • Jumping Pull-ups

090316

Saturday, 03Sept16

Warm-up: 15 minute cap

Jump Rope for 3 minutes
Then do the Mobility thing ….

Endurance: AFAP post your time.

  • 600M Run + 10 DB/BB Thrusters
  • 400M Run + 8 DB/BB Thrusters
  • 200M Run + 6 DB/BB Thrusters

Workout: 4 Rounds

  • 30 Wallballs 16/12
  • 20 Push-ups
  • 10 Pull-ups (any variation)