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

 

072216

Saturday, 23July16

Warm-up: 15 minute cap

  • Jump Rope for 3 minutes

Then do the Mobility.

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)

HIIT 071516

Warm-up:

Jog to 202

Then a bit of mobility, Stretching, Socializing and Dancing

Enduro: 10-Minute Cap

  • 3-5 DB/BB Snatches (Build to your workout weight)
  • 30 Seconds on the Bike

 

Conditioning Circuit Workout:

5 basic movements, but very demanding and complementary to each other.

5 rounds total of 30 seconds work/15 seconds rest

  • Kettlebell Swings
  • Rope (hip toss)
  • DB/BB Snatches
  • Airdyne Bike
  • Shuttle Run

HIIT 071416

Thursday, 14July16

Warm-up: 15 Minute Cap

Run the Loop then do some Mobility Stuff and Stretch.

Take the Mobility and Stretching Stuff serious!

Ask for help if you need it.

 

No Pre-game: You’re welcome

 

Workout:

20 – 16 – 12 – 8 – 4

  • KB Clean & Press

5 rds – 4 rds – 3 rds – 2 rds– 1rd

  • 5 Pull-ups (any variation)
  • 10 Push-ups  (any variation)
  • 15 Air Squats

example: 20 reps Clean & Press followed by 5 rds of 5 pull-ups + 10 push-ups + 15 Air Squats then 16 Clean & Press followed by 4rds of 5 Pull-ups + 10 Push-ups + 15 Air Squats……

Core:

Each class technically lasts 1 hour so don’t leave early work on your Abs.

 

HIIT 071316

Wednesday, 13July16

 

Warm-up: 9 min AMRAP

  • 1 min Jump Rope
  • 25 Air Squats
  • 20 Toe Taps
  • 15 Mtn Climbers
  • 10 Long Sit-ups
  • 5 Push Through Push-ups
  • 1 Sprint in Parking Lot

 

Pre-game:

6 min EMOM Partner Tag – perform 5 SOBJB’s tag your partner and they do the same. The remaining time is your rest. Switch starter each round.

  • 5/3 Step Over Box Jump Burpees

 

Workout:

HIIT Tabata

8 rounds of 20 second work and 10 seconds rest. 1 minute then move on to the next.

  • Jumping pull-ups
  • Slam Ball
  • Sled Push
  • Figure 8 to Hold
  • Half Burpees

This is a HIIT mode so 110%

HIIT 071216

NLP: Tuesday, 12July16

 

Warm-up: 2 Rounds

  • 200M Run
  • 2min Jump Rope
  • 1 min Plank/ 1 min Hallow Out
  • 16 Walking Lunge , 8 Push-ups, 4 Pull-ups

Pre-Game: 8-Minute EMOM

Even: 30 Switches (r+l=1)

Odd: 3 DB Man-Makers TW: 40/70

 

Workout: 5 Rounds / 1-Minute Rest Between

  • 3 BB/DB Thrusters TW: 60/80
  • 9  Kettlebell Swings  24/32
  • 12 Reclines
  • 100m Run

* TW= Total Weight

 

HIIT 071116

Monday, 11July16

Warm-up:

  • 3 min Jump Rope
  • 3 min Airdyne Bike Ride
  • 3 min run to 202 and back

* Each person most person all three

 

Enduro-Core: 6-Minute EMOM

30 Second Plank + Max Burpees

  • start burpees from the ground

 

Workout: 5 Rounds

  • 300M Run
  • 9 Plyo Push-ups
  • 9 Deadlifts (body weight)

 

Core:

always end with Core

HIIT 070216

Saturday, 02July16

TODAY THERE WILL NOT BE A 9:15AM

 

Warm-up: 12 min Cap

  • 2 minute Jump Rope

Followed by,

  • Mobility and Stretching Fun

 

Pre-game: 10 EMOM

  • Odd: 3 Deadlifts (Bodyweight) + 10 KB Swings
  • EVEN: 10 Box Jumps + 3 Burpees

 

Sweet Saturday

6 rounds of 30/15 rest 30 seconds between rounds

  • KB Rows
  • Dumbell Push Presses
  • Goblet Squats
  • Mountain Climbers
  • Sit-up w/ Russian Twist

HIIT 063016

Thursday, 30June16

 

Warm-up: 2-Minutes Jump Rope

Following by:

3 Rounds:

  • 4 Strict Pull-ups
  • 8 Jump Squats
  • 12 Split Jumps
  • 8 Jumping Jacks
  • 4 Push-ups

Pre-Game: 10-Minute EMOM

Even: 40 Sec Leg Lift Hold

Odd: 1 KB Power Clean + 1 KB Squat Clean + 1 KB Hang Squat Clean ThrusterCluster

 

Workout: 5 Rounds

5 Back Squats (125+Chains/105+Chains)

Between Rounds:

  • 30 V-ups
  • 300M Run

*Back Squat Weight/Chains will be set-up in advance…. NO modifications)

Extra Core: 6 Rounds

  • 40 Sec See Saw Plank

10 Second Rest