HIIT 021316

Saturday, 13Feb16

 

Partner Warm-up – 3rd

  • 1 minute Jump
  • 10 Buddy Push-ups
  • Head to Head Bear Crawl <—->
  • Wheel Barrell Walk
  • 20 High Five Partner Sit-ups

 

Triple Threat

3 Stations, 7 minutes each station for Max Rounds

1:30 min rest in between stations

“Speed” (go quickly)
10 KB High pulls
10 Burpees

“Strength” (go heavy)
10 Kettlebell Swings
10 Dumbbell Push Press

“Stamina” (go w/o resting)
10 Push-ups
10 Mountain Climbers

HIIT 020916

Tuesday, 09Feb16

Warm-up (Find a nice Partner) – 3rds

  • 1 minute Unbroken Jump Rope
  • 1 minute Unbroken Buddy Push-ups
  • 1 minute Unbroken Wall Sit w/ Dynamax Rotational Pass
  • 1 minute Unbroken Dbl Knee Pass

* if you or your partner break, add an additional 30 seconds to that movement before moving on…… honesty is the best policy!

 

Endurance: 7-Minute AMRAP

  • 15 Jump Squats
  • 10 Alt Crab to Toe Reach
  • 5 Strict Chin-ups

 

Workout:

25 – 20 – 15 – 10 – 5

  • Burpees
  • BB Deadlifts (135/85)
  • Wallball (14/10)

HIIT 020816

HIIT

Monday, 08Feb16

 

For 2 rounds:

  • Rope it!! 1:30
  • 30 second Butt Kickers
  • 30 second Overhead Pull-apart Band Stretch
  • 30 second KB Rotational Alternating Overhead Swings
  • 30 second Lizard Stretch
  • 30 second Bear Crawl 2 forward Push-up / 2 backward Push-up

Monday Boost

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

•2 Jack Burpees / Mtn. Climbers

Rest for 1:30 mins, then…

Seven rounds for time of:

  • 30 KB Swings
  • 20 DB Push Presses
  • 10 Ball Slams

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HIIT 020616

Sunday, 06Feb16

 

Partner Warm-up

  • 1 minute Jump
  • 10 Buddy Push-ups
  • Head to Head Bear Crawl <—->
  • Wheel Barrell Walk
  • 20 High Five Partner Sit-ups

 

Basic Metabolic Strength

15/15 seconds for 20 minutes ~ No rest

  • Push-Ups
  • Reclines
  • Box Jumps
  • Kettlebell Swings

HIIT 012916

Friday, 29Jan16

Warm-up

  • 1 minute Jump Rope
  • 20 second Squat Hold
  • 20 second Dynamic Squat
  • 30 Second Plank
  • 30 second Reverse Knee Crunch

 

Workout

 

H.I.I.T

This is a 25/10 for 5 rounds: rest one minute between rounds

  • Airdyne Sprints
  • Barbell Thrusters
  • Ketlebell Swings
  • Burpees
  • Jumping Pull-ups
  • Split Jumps

HIIT 012716

HIIT

Wednesday, 27Jan16

 

Warm-ups 3 rounds

  • 1:30 minute Rope
  • 30 second Alternating Lizard Stretch
  • 30 second Mountain Climbers
  • 30 second Sit-outs
  • 30 second Crab Reaches
  • 30 second Groiners w/ T-Stab

Grunt

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

  • DB Dynamic Racked Squats w/ Overhead Press
  • DB Alternating Anterior Reaches
  • Battling Ropes
  • Alternating Band Pulls
  • Plyo Push-ups on Stepper
  • Dynamax Knee Knee Dbl Knee Wall Tosses

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HIIT 011616

Saturday, 16Jan16

 

Saturday Morning Special

15/15  work/rest for 6 minutes (12 cycles)

  • Shuttle runs (suicides) set up a short run & long run
  • DB Thrusters

Rest 1:30

  • Suicides Run set up a short run & long run
  • Slam ball  (30/20)

Rest 2:00, then…..

3 rounds for time of:

  • 3 DB Hang Squat Cleans
  • 5 DB Push press
  • 7 Dbl DB Rows
  • 9 Dbl DB Snatches

HIIT 011516

Friday, 15Jan16

 

Warm-up:

2rds of our Med-ball complex

followed by 2rds of…

  • 1 minute jump rope
  • —–> Skips
  • <—— Groiner w/T-stab
  • ——> Karaoke

 

Workout

Endurance: 7-Minute AMRAP

  • 6 Unbroken Push-ups
  • 12 Unbroken Wall Balls (16/10)
  • 24 Unbroken Double-Unders or 6 Unbroken Burpees

*Unbroken means consecutive without any rest.

Then rest 1:30 minutes ……

 

Muscle Endurance: 11-Minute Ladder

1 – 3 – 5 – 7 – 9…

Thrusters

Between Each Round

7  Kettlebell Swings (32K/24K)

11 Sit-ups

HIIT 011516

HIIT

Friday, 15Jan16

 

STOP – RECOVER – PROCEED

AMRAP in 22 mins of:

  • 15 Push-ups
  • 10 DB Thrusters
  • 15 KB Swings
  • 10 Renegade Rows

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HIIT 011016

Sunday, 10Jan16

 

Warm-up

  • 1 minute jump rope
  • 10 KB Halo’s R
  • 10KB  Halo’s L
  • 10 KB Dynamic Squats
  • 10 KB Russian Twists (r&l=1)
  • 10 Push-ups w/ KB Pull Throughs

 

Workout: 3 Rounds

1-Minute Each Station / 30 Second Transition Time

-Wallballs (30/20)

-Kettlebell High Pulls (32K/24K)

-Box Jumps

-Push Presses (95/65)

-Ride for Calories

Rest 90 seconds

 

Core -3rds

  • 20 Rocky Sit-ups
  • 40 Switches