HIIT 011517

Sunday, 15Dec17

 

Open Gym Today 8am-12pm
Warm-up 2 rounds of:

  • Air Squats
  • Butt Kickers
  • Skipping
  • Groiners w/T Stab
  • Up/Down Dog
  • Crab Reach
  • Hollow Outs
    1:30 minute Jump Rop

 

Pre-game: 3 minutes AMRAP

  • 10 V-ups
  • 10 Russian Twist
  • 10 Switches

 

Workout:

30/15 5rds at each Couplet

  • Reclines
  • KB Swings

1 minute rest

  • KB Goblet Squat
  • Push-ups

    1 minute rest

  • KB High Pulls
  • Sit-outs

HIIT 011217

Friday, 12Jan17

Warm-up: 2rds

  • 1 minute Skipping W/Clapp
  • 30 seconds Mtn Climber
  • 1 minute (20 second ea) 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: 7-Minute AMRAP

  • 20 Calories on the Bike
  • 40 Switches
  • 20 Push-ups
  • 40 Jumping Jacks

 

Workout:
30 sec work /30 sec rest for 4 rounds of :

  • Reclines
  • Battle Ropes
  • Double Kettlebell Cleans
  • Plank Wall Climbers
  • Thrusters

 

HIIT 01117

Thursday, 11Jan17

Warm-up: 2 rounds

30 seconds of ….

  • Air Squat to Alt Rear Lunge
  • Dynamic Lateral Lunges
  • Squat Thrusts
  • Up/Downward Dog
  • Shoulder Taps
  • Plank Climbers
  • Alt. Bird Dog
    1:30 Jump Rope

 

Pre-Game: 5-Minute AMRAP

  • 10 Dynamax Thrusters
  • 20 Mountain Climbers
  • 30 Second Plank

 

Workout: 16-Minute

  • 10 Deadlifts
  • 15 Jumping Pull-ups
  • 20 1 Arm  Push Press 10r/l

 

Strength: Partner Up

  • Bench Press
  • Box/Ring Dips

10,8,6,4,2 reps

HIIT 011117

Wednesday, 11Jan17

 

Warm-up:

Let’s go old school Med-ball Style

 

Pre-game: 6 EMOM

12 KB Swings + 24 Switches

 

Workout: Circuit Style

Perform each movement for 40 seconds of work/ 20 seconds of rest for 4 rds with 1 minute of rest between each round.

 

    • Dumbbell Snatches (from the ground/switch@rounds)
    • DB Renegade Rows
    • Jump Rope
    • KB Clean & Press (switch@rounds)
    • Walkouts w/ Push-up (hands always in contact w/ ground)

HIIT 011017

Tuesday, 10Jan17

Warm-up: 2 Rounds

  • 40 Mountain Climbers
  • 30 Jumping Jacks
  • 20 Push-ups
  • 10 Rig Rear Lunges  (bar only) r+l=1

 

Endurance: 5 minute Jump Rope or 200 Double-Unders

Every Break (or screw up): 6 Jump Squats

 

Workout:

Three 7 min AMRAP’s

1:30 min rest in between each AMRAP

“Speed” (go quickly)

  • 10 KB Snatch Pulls
  • 10 Burpees

“Strength” (go heavy)

  • 10 Kettlebell Swings
  • 10 BB Push Press

“Stamina” (go w/o resting)

  • 10 Push-ups
  • 10 Speed Mountain Climbers

HIIT 120817

Sunday,08Jan17

Warm-up: 10min

Talk, Laugh, Music and Mobility

 

Workout: 3 Rounds

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.

  • KB Swings
  • Dbl KB Cleans
  • Kb High Pulls
  • KB Goblet Squats
  • Hang to Overhead

 

Beach Workout:

Guys: Arms

Curls and Skull Crushers

10,8,6,4,2 reps

Ladies: Core

3rds 25/10

-take a 30 second break between rds

  • Russian Twist
  • Muffin Tops
  • Switches

 

HIIT 010717

Saturday, 07Jan17

Warm-up:  I couldn’t decide….still thinking

 

Pre-game: 6 minutes AMRAP

  • 5 Bumper Plate Burpee Jumps
  • 5 Bumper Plate Snatches
  • 20 sec Wall Sit

 

Workout:

Partner Workout – 12 Rounds Total (6 Each)

  • 12 Burpee Box Jumps
  • <—> Overhead Walking Lunge
  • 6 Back Squats (Bodyweight)
  • <—-> Overhead Walking Lunge

Workout ends with

20 Synchronized Air Squats (Makes it a Fun Ending)

Only 1 Set of Equipment per team; Partner 2 may start the Burpee Box Jumps immediately after Partner 1 finishes. But she/he must weight for the plate to be returned before beginning the lunges

Individual Option: 6 Rounds…duh

HIIT 123016

Friday, 30Dec16

 

Warm-up: 10 min of  Mobility Fun

 

Pre-Game: 5- Minute EMOM

20 Second Squat Hold + 20 Switches

followed by 10 sets 2 reps Of Partner Bench Press

* Not Light, that’s what a partner is for

 

Workout: 5 Rounds

  • 40 Double-Unders or 90 sec Jump Rope
  • 20 DB Thrusters
  • 10 Muscle Snatches

BETWEEN Rounds: 20 Sit-ups

 

Core: All ready done

HIIT 122916

Thursday,  29Dec16

Warm-up 2 rounds of 30 seconds….

  • Air Squat to Alt Rear Lunge
  • Dynamic Lateral Lunges
  • Squat Thrusts
  • Up/Downward Dog
  • Shoulder Taps
  • Plank Climbers
  • Alt. Bird Dog
    1:30 Jump Rope

 

Pre-Game: 6-Minute AMRAP

  • 5 Burpee Plate Hops
  • 5 Plate Hang to Overhead
  • 20 Second Plate Squat Hold (on lap)

 

Workout:

Every 90 Seconds Until you Die or Fail

  • 5 Deadlifts (225/155)
  • 10 Wallballs (20/10)

Add 2 Wallballs Every Round Until Failure

*Minimum 8 Rounds

HIIT 122616

Monday, 26Dec16

Warm-up 2 rounds of:

  • Air Squats
  • Butt Kickers
  • Skipping
  • Groiners w/T Stab
  • Cossack Lunge Stretch
  • Static Crab Bridge
  • Hollow Outs
    1:30 minute Jump Rope

 

Strength: 8-Minute (Partner-up)

  • 18 Pause Squats – Dead Stop at the Bottom

* 3 sets of 6 reps

with the remaining time AMRAP the following

  • 12 American Kettlebell Swings
  • 24 Switches

 

Workout: 18 Rounds

  • 1 HEAVY Ground to Overhead
  • 5 Box Jumps
  • 10 Dynamic Squats