Sunday, 04Dec16

Warm-up:

Mobility Fun

 

Pre-Game: 8-Minute AMRAP

Run to the end of the Loop

Followed by an AMRAP in the Remaining Time

  • 4 Deep TRX Recline Rows
  • 8 V-ups (r+l=1)
  • 12 Jump Squats

 

Workout:

5 rds of 25/12 with 1 minute rest between rds.

  • Jumping Pull-ups
  • KB Swings
  • Hand Release Push-ups
  • DB Snatches
  • Battle Ropes

HIIT 120316

Saturday, 03Dec16

 

Warm-up: 3rds

  • 1-Minute Jump Rope (practice double unders)
  • 16 Walking Lunge
  • 8 Perfect Push-ups (SLOW)

 

Pre-Game: 7-Minute AMRAP

  • 3 Thrusters (15/20)
  • 6 Pull-ups
  • 18 Mountain Climbers

 

Workout: 5 rounds

A: 2 Minutes for 15/12 Calories and 15 Wallball

B: 2 Minutes for Ground to Overhead (Reps per Round 10, 8, 6, 4, 2, increase weight)

-remainder of time in each 2 minute time is rest

 

Endurance: Loop

At least 2 Spins around

HIIT 120216

HIIT

Friday, 02Dec16

 

Warm-up 2 rounds – 30 seconds of:

  • Med Ball Cycle (5 reps a side)
  • Med Ball Squat & Push
  • Med Ball Rear Lunge w/Overhead Swing
  • Mtn Climbers
  • Push-ups to Alternating Shoulder Taps
  • Alternating Dynamic lateral Lunge Toe Reaches
  • 2 minute Jump Rope

5 minute Ab Challenge – 10 reps
-Toss to Sit-up with Overhead Toss to Partner Dynamax Burpee
– Alternating Seated Rotational Toss
– Table Top Crunch to Overhead Toss

This is a Tabata workout 20 second work / 10 second rest for 12 cycles each couplet

  • DB Push-up to Squatted Overhead Presses (lite)
  • DB Swings (mod)

1 minute rest

  • DB Push Presses (hea)
  • DB Side Plank Lateral Raises (lite)(switch@rounds)

1 minute rest

  • DB Alternating Lateral Lunge to Row (mod)
  • DB Crush Floor Presses (db’s pressed together) (hea)

1 minute rest

  • DB Dynamic Groiner to T-Stab (lite)
  • DB Rotational Rear Lunges (single DB) (hea)

_______________________

HIIT 120116

Thursday, 01Dec16

I can’t believe it’s December 1st!

Warm-up: 2rds

30 seconds each of :

  • Air Squats
  • Seal Jumps
  • Butt Kickers
  • Heisman Lateral Steps
  • Rear Lunge with a High Knee Jump
  • Shoulder Taps
  • Mtn. Climbers
  • Downward/Upward Dog

Pre-Game: 8-Minute AMRAP

Run to 202 (or Ride the bike for 2 minutes if you’re Soft)

Remaning Time AMRAP:

  • 20 Second Squat Hold
  • 20 Second Hang and Hold
  • 20 Second Chin Up and Hold
  • 20 Hollow out

 

Workout: 3 Rounds

  • 30 Racked KB Step-ups onto a Box
  • 20 KB Swings
  • 15 Clean & Press

Between Rounds: 2min Jump Rope or 50 Double Unders

 

HIIT 113016

HIIT

Wednesday, 30Nov16

 

Warm-up: 2 rounds / 30 seconds

  • Med Ball Cycle (5 reps each chop)
  • Squat and Push
  • Lunge with Overhead Swing
  • Push-up with Ball under Chest
  • Up/Downward Dog
  • Groiner w/ T-Stab
  • 2 minute Jump Rope

Burpee/Ab Partner Routine for 5 minutes

While 1 person does 10 Burpees the other does the ab exercise then switch

  • 7 Burpees/V-ups
  • 7 Burpees/Russian Twists
  • 7 Burpees/Rev Crunch w/Kip

Ladder Time

For time or 22 minutes (whichever comes first). Sit-outs r/l=1

  • 10 DB/BB Hang Squat Clean & Press
  • 1 Sit-out
  • 9 DB/BB Hang Squat Clean & Press
  • 2 Sit-outs
  • 8 DB/BB Hang Squat Clean & Press
  • 3 Sit-outs
  • 7 DB/BB Hang Squat Clean & Press
  • 4 Sit-outs
  • 6 DB/BB Hang Squat Clean & Press
  • 5 Sit-outs
  • 5 DB/BB Hang Squat Clean & Press
  • 6 Sit-outs
  • 4 DB/BB Hang Squat Clean & Press
  • 7 Sit-outs
  • 3 DB/BB Hang Squat Clean & Press
  • 8 Sit-outs
  • 2 DB/BB Hang Squat Clean & Press
  • 9 Sit-outs
  • 1 DB/BB Hang Squat Clean & Press
  • 10 Sit-outs

______________________________________

HIIT 112616

Saturday, 26Nov16

 

Warm-up: 3 Rounds

  • 40 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Squats
  • 1:30 Jump Rope

 

Core: 4 minutes AMRAP 10 reps each movement

Dmax V-ups, Russian Twists, T-Crunch

 

16 Minute Partner AMRAP (Same Reps per Individual)

  • 1 Deadlift
  • 2 Box Jumps
  • 3 Wallballs (30/20)

Round 2 (2,4,6)

Round 3 (3,6,9)…etc

 

LIFT 112116

LIFT

Monday, 21Nov16

 

Warm-up: 30 seconds each of:

  • Drop Squats
  • Rear Lunge to Knee Jump
  • In & Out Squats
  • Butt Kickers
  • Skaters
  • Push-Throughs Push-ups
  • Plank Pikes
  • 1:30 Jump Rope

4 minute Dynamax Ab Routine /Quickly perform 10 reps of: Alt. V-Ups (r/l=2), Russian Twist & Rev Crunch w/Kip

 

Trio on Squats – Partner on RDL / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy. On this Squat routine there will be 3 to a group. 2 to assist on the safe bar placement.

  • BB Back Squats 5-5-5-5-5…
  • BB RDL’s 5-5-5-5-5…

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Racked Lunges
  • Box Squat Jumps
  • Barbell Good Mornings (no weight)
  • Air-Dyne Sprints

_______________________________

HIIT 112016

Sunday, 20Nov16

 

Warm-up: 10 minutes

Mobility Fun

 

Pre-Game: EMOM 7-Minutes

Min 1: 2 push-ups, 3 Squats, 4 Squat Thrusts

Min 2: 3 push-ups, 4 Squats, 5 Squat Thrusts

Min 3: 4 push-ups, 5 Squats, 6 Squat Thrusts

Follow that pattern until….

Min 7: 8 push-ups, 9 Squats, 10 Squat Thrusts

 

Workout:

Fight Gone Bad XTREME”

In this circuit, you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating again for 4 rounds.

  • KB Sumo Dead-lift High-Pull
  • DB Push-press
  • Box Jumps (jump up-step down)
  • Burpees
  • Wall-ball

 

111916

Saturday, 19Nov16

TODAY THERE WILL BE ONE GROUP CLASS AT 8am ONLY

THE 9:15 WILL BE OPEN GYM

Warm-up: 2rds

  • 1 minute Skipping W/Clapp
  • 30 seconds Mtn Climber
  • 1 minute (20secea) Jumping-Seal-Fling Jacks
  • 30 seconds Frog Push-ups
  • 1 minute (20secea) Forward-lateral-Rear Lunges
  • 30 second Groiners
  • 1:30 Jump Rope

 

Pre-game:8-Minute AMRAP

50/25 Push-ups

Followed by an AMRAP in the remining time:

  • 20 Air Squats
  • 15  Kettlebell Swings  24k/20k
  • 10 T-Stabs (no push-up) Alt sides

 

Workout: Partner Challenge

Start out with running the Loop.

Then….

Do the following with your partner in this order

200 DB thusters
200 Kettlebell Swings
200 DMax Partner Sit-ups with Overhead Toss

Split the 200 reps up with your partner how ever you like.

If Solo, split the reps.

HIIT 111716

Thursday, 17Nov16

Warm-up: 3 Rounds

1-Minute Jump Rope

30 Mountain Climbers

1-Minute Elbow/R side/L side Plank

 

Strength: 7 min Farmers Carry/ Bear Crawl

SLOW Heavy Walks <—–>

SLOW Bear Crawl <—–>

 

Workout:

5 Rounds:

  • 9 Push-ups
  • 9 DB Hang Squat Cleans  30/20

Rest 2 Minutes (increase DB weight)

5 Rounds:

  • 7 DB Push Press
  • 7 DB Hang Squat Cleans 35/25

Rest 2 Minutes (Increase DB weight)

5 Rounds:

  • 5 Burpees
  • 5 DB Hang Squat Cleans 40/30