HIIT 082316

Tuesday, 23August16 (posted early)

Warm-up:

100m, 200m, 100m,200m Run (perform each movement for 30 seconds between each run)

  • Dynamic Squats
  • Rear Lunge w/ High Kick (R)
  • Rear Lunge w/ High Kick (L)
  • Downward/Upward Dog

Core: 3rds

  • 20 Plate Rainbows
  • 50 Weighted Flutter Kicks (Same Plate)

Workout: 24 minute cap

Round 1: 6 reps per exercise
Round 2: 7 reps per exercise
Round 3: 8 reps per exercise
Round 4: 9 reps per Exercise                                 Round 5: 10 reps per exercise

movements: Select from the choices

  • Squat Variation (Goblet, Front or Back Squat)
  • Horizontal Push  (Bench or Floor Press, Push-up)
  • Hip Hinge Variation (Deadlift, KB Swing, Hang Clean or Snatch)
  • Vertical Press  (Military Strict Press/Push-Press)
  • Pull (Pull-up, Chin-up, Row)

 

082016

Saturday, 20August16

Warm-up: 2 Rounds

  • 1-Minute Jump Rope
  • 12 Slow Air Squats
  • 8 Slow Push-ups

 

It’s Back!!!!  6-Minutes of Burpees

(follow the plan for success)

Minute 1: 1 Burpee Every 12 Seconds

Minute 2: 1 Burpee Every 10 Seconds

Minute 3: 1 Burpee Every 8 Seconds

Minute 4: 1 Burpee Every 6 Seconds

Minute 5: 1 Burpee Every 5 Seconds

Minute 6: 1 Burpee Every 4 Seconds

 

Pre-game: 5-minutes

20/10 Non-stop 2 rds (complete each exercise 2X, then move on) – 5 minutes

  • Hand Release Push-ups
  • Dbl Crunch
  • Squat Thrusts
  • Plank Climbers
  • Umpas

 

Workout: 4 Rounds

  • 10 Back Squats 135/95
  • 20 Swings
  • Farmer’s Carry / Run

*Carry to 200m marker,  Run to 400M Turnaround, Carry Back into the Gym

 

 

 

 

HIIT 081216

Friday, 12August16

Warm-up:

NLP Med-ball

 

5 Minute AMRAP … moves as fast as you F’n can!

  • 10 Dumbbell Snatches (25/15)
  • 5 Burpees

20 Second Rest

 

Workout: 5 Rounds

  • 10 DB Renegade Rows with Push-up 5r/5l
  • 10 DB Hang Squat Cleans with Rear Lunge 5r/5l
  • 5 Walkouts (hold for 3 sec)

HIIT 081116

Thursday, 11Aug16

Warm-up: 3Rounds

1-Minute Jump Rope

  • 16 SLOW Air Squats
  • 16 SLOW Half  Burpees

 

Pre-Game: 8-Minute AMRAP

1-3 Squat Cleans (add weight each round)

Sled Push <——->

 

This One’s for you, Chris Brown!!!

Chris’s Crazy Eights

8 reps of each, 8 rounds, for time… or 22 mins

  • KB SDHP
  • Pushups
  • Air Squats
  • Diamond Situps
  • Burpees
  • DB Push press
  • Box Jumps
  • KB swings

HIIT 081016

Wednesday, 10Aug16

 

 

Warm-up- 3rds

1 minute jump rope

  • 15 Dynamic Squats
  • 10 Hand Release Push-ups
  • 5 Plank Climbers (r+l=1)
  • 200m Run or 5 Laps around gym if raining

Kettlebell Two Minute Torture

On the 2 minute mark for 20 minutes, do…

  • 5/3 Burpees
  • 10 Kb Snatch Pulls  (two hands)
  • 15 MTN Climbers ( two legs = 1 rep)
  • 20 Kb Swings

This is a classic and if you’ve ever done this workout before you know that at each round it will become more difficult to keep up with the clock.

CORE: 3rds
20 Alt V-ups
Inch worm one length of gym

HIIT 080916

 

Tuesday, 09August16

REMINDER: There isn’t a 9:30am class Tuesday and Thursday of this week

Warm-up:

600m Run (that’s 202 & back)
then 3rds of…

  • 12 PVC Overhead Squats
  • 12 Light Kettlebell Swings

 

Burpee challenge: follow the formula!

6-Minutes:
Minute 1: 1 Burpee Every 12 Seconds (4)
Minute 2: 1 Burpee Every 10 Seconds (6)
Minute 3: 1 Burpee Every 8 Seconds (7.5)
Minute 4: 1 Burpee Every 6 Seconds (10)
Minute 5: 1 Burpee Every 5 Seconds (12)
Minute 6: 1 Burpee Every 4 Seconds (15)

Workout:

Tabata Tuesday Fat Burner

Complete 6 rounds of 20/10 at one station before moving to the next.

  • Pull ups or Jumping pull ups
  • Kettlebell swings
  • Half burpees
  • Dumbell push press
  • Mountain climbers
  • Air Squats

HIIT 072816

Thursday, 28July16

Warm-up:

600M Run (that’s 202 & back)

then 3rds of…

  • 12 PVC Overhead Squats
  • 12 Light Kettlebell Swings

Pre-game: 6 minute AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Workout:

Triple Triplets

20/20/20 work for 3 minutes at each triplet with a 1 minute rest in between each set of triplets.

  • DB Snatch L
  • DB Snatch R
  • Dbl DB Swings

1 minute rest

  • DB High Pull
  • DB Thrusters
  • DB Renegade Rows

1 minute rest

  • Air Squats
  • Half Burpees
  • Sit-outs

1 minute rest and repeat……

HIIT 072716

Tuesday, 27July16

 

Warm-up: Coaches Choice

 

Pre-Game:

7 Sets of 3 Bench Press or Floor Press

Strict & Nasty Pull-ups Between Sets

  • work past your opening weight

 

Workout: 10 – 8 – 6 – 4 – 2

200M Run between every round

  • Lateral Jump Over Bar Squat Thrust
  • Deadlifts (BW)

Core: 4 Rounds

  • 15 Weighted Sit-ups
  • 15 Hollow Rocks

HIIT 042516

Monday, 25July16

Warm Up

3 rounds

Jump rope 1 1/2 minutes

30 sec of each

  • dynamic squats
  • seal jacks
  • Butt kickers
  • push ups
  • mountain climbers

 

Workout

5 rounds

30 seconds of work/15 seconds of rest

  • Ropes
  • Goblet squat
  • Wall ball
  • Reclines
  • Hang squat clean
  • Burpees

1 minute rest after each round

 

 

 

 

 

HIIT 072416

SunFunDay, 24July16

 

OPEN GYM 8am-10am

Warm-up: 3 Rounds

  • 1-Minute Jump Rope
  • 10 PVC Overhead Squats
  • 10 Light Kettlebell Swings

 

Pre-Game: 6-Minute EMOM

3 Burpees + 5 DB Hang Squat Cleans

 

Workout: 3 Rounds

4-Minute AMRAP’s / 3-Minute “Rest”

During Rest Run  200M Run then rest the remaining time

  • 3 BB Push Press
  • 6 Hand Release Push-ups
  • 9 Box Jumps