062516

Saturday, 25June16

 

Warm-up:

10 minutes of Mobility and Stretching

followed by Band pulls parts

 

3rds for time , 3 person team, prescribed weights are required

  • 200m Run
  • 20 Wallball (12/16)
  • 15 Box Jump (18″)
  • 10 BB Push Press (60/90)
  • 5 DB Hang Squat Cleans (30/40)

Core:

5 minutes feel the burn

 

 

HIIT 061816

Saturday, 18June16

Warm-up: 3rds

  • 1oom Jog
  • 1min H2H Swing
  • Med-ball Alt V-ups
  • Dyna-max Push Press

Pre-game – 8 minute EMOM

  • 25 Double-Unders + 3 Ground to Overhead
  • 1 minute Jump Rope + 5 Ground to Overhead + 3 Burpee every time you break

Workout – 20-2

  • Deadlifts
  • DB Snatches
  • KB Goblet Squats

 

HIIT 061316

Monday, 13June16

Warm-up:

Run The Loop

Then….. 2 Rounds

  • 1-Minute Jump Rope
  • 45 Second Squat Hold
  • 30 Second Chin-up Hold

 

Workout:

Tag Team

This routine will be a 2 person team effort. Each team will follow the order of the workout and they will perform the exercises 1 team member at a time. This is a “for time” workout.  The teams may split up the reps, for a single exercise, any way they please but most complete each exercise before moving on

  • 200 Air Squats
  • 150 KB Swings
  • 100 Burpees
  • 75 Tuck Jumps
  • 10 100m sprints

HIIT 060416

Saturday, 04June 16

Warm-up: 20/10 18 cycles

– perform each movement 3x’s then move to the next

  • Hitt’ems
  • Air Squats
  • Jump Squats
  • Split Jumps
  • Groiners w/ T-Stab
  • V-up Sprints

 

Pre-workout:

Bulk and Shred: 5 Rounds (as fast as possible)

10 Bench Presses (135/85)

50 Double-Unders/ 20 Calories Air-Dyne

 

Workout:

Will Killer

On the 2 minute mark for 20 minutes do:

  • 5 Deadlift
  • 7 Push-ups
  • 9 Jump Squats
  • 100m Run

HIIT 060316

Friday, 03June16

 

Warm-up

Donlad’s Choice

 

Enduro-Core

300 Double-Unders / 5 minute Jump Rope

Every Break = 20 Mountain Climbers (r+l=2)

 

Workout:
3 Rounds: 7 minute Cap

  • 24 Wallball
  • 12 DB Hang Squat Cleans

Rest 1:30

3 Rounds: 7 minute Cap

  • 40 Walking Lunges Steps
  • 20 Push-ups

Rest 1:30

3 rounds: 7 minute Cap

  • 1 Sled Push ( back & forth)
  • 15 BB Push Press

 

 

HIIT 060216

Thursday, 02June16

Warm-up: 3rds with a Light KB

  • 100m Run
  • 10 KB Swings
  • 10 Alt Lunges
  • 10 Snatch Pulls
  • 10 KB Pull Through Push-ups
  • 10 Alt V-ups (r&l=1)

Enduro-core:

20 – 2 (x2’s)

  • Sit-ups (Any Style)

10 – 1

  • Jump Over  Something Burpees

 

Workout:

Light & Tough

7 Rounds

  • 15 Kettlebell Swings
  • 15 Power Cleans
  • 15 Box Jumps

HIIT 060115

Wednesday, 01June16

 

First Of June

Warm-up: (10 minutes)

  • 100 calories

Then do some Mobility (or just roll out)

 

Endurance:

5-Minute AMRAP

  • 12 Jump Jacks
  • 6 Squat Jumps
  • 3 Burpee Pull-ups

 

Workout:

15 – 12 – 9 – 6 – 3

NLP Hand Release Push-ups

Kettlebell Swings

Goblet Squats

  • 45 Sit-ups
  • 60 Switches
  • 45 Sit-ups

3 – 6 – 9 – 12 – 15

NLP Hand Release Push-ups

Kettlebell Swings

Goblet Squats

Then, Run the Loop!

HIIT 053116

HIIT

Tuesday, 31May16

 

Warm-up 2 rounds

  • 3 minute Jump Rope
  • 30 second Air Squats
  • 30 second Squat Thrust w/ Alt. T-Stab
  • 30 second Walkout to Push-up
  • 30 second Full Plank to Pike Position

Ladder Time

For time or 22 minutes (whichever comes first)

  • 10 DB/BB Hang Squat Clean & Press
  • 1 Burpee
  • 9 DB/BB Hang Squat Clean & Press
  • 2 Burpees
  • 8 DB/BB Hang Squat Clean & Press
  • 3 Burpees
  • 7 DB/BB Hang Squat Clean & Press
  • 4 Burpees
  • 6 DB/BB Hang Squat Clean & Press
  • 5 Burpees
  • 5 DB/BB Hang Squat Clean & Press
  • 6 Burpees
  • 4 DB/BB Hang Squat Clean & Press
  • 7 Burpees
  • 3 DB/BB Hang Squat Clean & Press
  • 8 Burpees
  • 2 DB/BB Hang Squat Clean & Press
  • 9 Burpees
  • 1 DB/BB Hang Squat Clean & Press
  • 10 Burpees

______________________________________

HIIT 051816

Wednesday, 18May16

Warm-up: 3rds

30 seconds of: Jump Rope 1:30 Sec

  • Air  Squats
  • Alt Rear Lunge
  • Alt Lateral Lunge
  • Alt Alterior Reach
  • Alt Groiner w/ T-Stab
  • Alt V-ups
  • Alt Crab Reach

 

Workout:

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are BB Ground to Overhead the second 8 are BB Push-ups, the third 8 intervals are BB Front Squat , and finally, the last 8 intervals are BB Rows.

There is no rest between exercises.

EVERYONE MUST Post total reps from all 32 intervals to the white BOARD!!!! Keep track with chalk.

Endurance & Core: 5 Rounds

  • 25 Sit-ups
  • Sprint to end of parking lot and back

HIIT 051716

Tuesday, 17May16

 

Warm-up:

  • 10 minutes of Mobility Fun
  • 5 minutes of Stretching

 

Core: 9-Minute EMOM

Minute A: 35 DU’s or 1 min JR’s

Minute B: 20 Sit-ups

Minute C: 20 Flutter Kicks (r+l=1)

 

Twister Tuesday

This is a 45 work / 15 rest circuit with 1 min. rest in between 4 rounds

  • Reclines
  • DB High-pulls
  • Sit-outs
  • KB Clean & Press (alt sides each rd)
  • Dynamax Slamball Wall Ball
  • Dbl KB Deadlifts