HIIT 041617

Sunday, 16Apr17 (Burpee Day 26)

 

Warm-up: 2 rounds

30 seconds each:

  • Air Squats
  • Jumping Jacks
  • Skips
  • Lateral Lunges
  • Arm Circles
  • Up/Down Dog
  • Push-up to Toe Tap
    1:30 minute Jump Rope

 

Easter Day Workout:

This is a 30 second work/ 15 second recovery for 5 rounds at each couplet with a 1 minute rest in between.

Couplet A:

  • DB Thruster
  • Lateral Hop Burpees

Couplet B:

  • Walkout to Push-up
  • Skaters

Couplet C:

  • TRX Reclines
  • DB Umpas

Finisher for 8 rounds of 20/10 no rest between rds  (16 cycles)

  • Sit-Outs
  • Heisman’s Shuffle with Burpee

* Shuffle right then perform a Burpee… Shuffle  left the perform Burpee

HIIT 041517

Saturday, 15Apr17 (Burpee Day 25)

Warm-up: 12 min cap

  • 3 min Jump Rope
  • 5 min Agility and Functional Movements
  • 5 min Mobility

 

Pre-game:

3 rounds of: 30 sec work / 15 sec rest

  • Mtn Climbers
  • Push ups
  • Stationary inchworms
  • Burpees

 

Workout:
3 rounds of: 20 sec of work 10 rest… stay on each one for 3 rounds then move on

  • HEAVY Goblet Squats
  • STRICT Pull-ups
  • HEAVY Push Press
  • HEAVY Swings
  • PLYO Push-ups

 

Finisher:

20/10 x 4 rounds of this couplet

  • Slamball
  • Burpee & Half

LIFT 041117

LIFT

Tuesday, 11Apr17

 

Weekly Warm-up: 30 seconds of…2 rounds

  • Static Deep Squat
  • Skipping
  • PVC Shoulder Passes
  • PVC Lunges Fro/Rear (switch@rounds)
  • Tree Climb (switch@rounds)
  • Groiner w/ T-Stab
  • Pushup to Toe Taps
  • After 2 rounds 3:00 min Jump Rope

3 minute Ab Routine:

10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Routine

20 minute limit / 10 minutes each movement

Encourage & assist 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.

  • BB Shoulder Presses 5-5-5-3-3-3…
  • BB Snatch Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • Burpees
  • Bent Over Lateral Raise
  • Face Pulls
  • Heavy Single Arm Push Press
  • Pike Presses

HIIT 040917

Sunday, 09Apr17 (Burpee Day 19)

REMINDER:  OPEN GYM TODAY 8:30-10:30

HIGH ROCK TRAINING – 3-5 MILE TRAIL RUN. MEETING AT 8:30 @ 200 NEVADA AVE, 10306

 

Warm-up: 2 Rounds

  • 30 Walking Lunge Steps
  • 20 Jumping jacks
  • 10 Push- Through Push-ups
  • 5 Broad Jump Burpees
  • 1 minute Jump Rope

 

Pre-game: 8 min Cap

Warm up your Squat

Between sets….

  • 10 Bodyweight Step Ups
  • 10 Split Jumps
  • 10 Lateral Lunges

 

Workout: Tabata Style

6 rounds of 20 seconds work/10 seconds rest

Stay at one movement for 6 rds stations, take 1 minute rest, then move to the next movement.

Go full blast at every station for each round, keeping the reps consistent throughout.

  • Burpees
  • Squat Jumps
  • Battle Ropes
  • AirDyne Bike
  • Carb Toe Touches
  • KettleBell Swings

HIIT 040817

Saturday, 08Apr17 (Burpee Day 18)

 

Partner Warm-up: 2rds

1 minute Jump

  • 10 Buddy Push-ups
  • Head to Head Bear Crawl <—->
  • Wheelbarrow Walk <—->
  • 25High Five Partner Sit-ups

Perform the following movements for 4 rounds for time:

  • 20 Split Jumps
  • 15 KB swings
  • 20 Double leg v-ups (hands 2 toes)
  • 10 DB Thrusters
  • 20 Ball slams
  • 5 Burpees

Take rest as needed.

HIIT 040717

Friday, 07Apr17 (Burpee Day 17)

 

Warm-up:  3rds

  • 1 minute jump rope
  • 20 Dynamic Squats
  • 15 Mtn Climbers (r+l=1)
  • Shuttle run <—-> x2

 

Pre-Game: 5-  Minute AMRAP

  • 20 Kettlebell Swings
  • 15 Air Squats
  • 10 Push-ups
  • 5 Burpees

20 Second Rest

 

Workout: 2 Rounds

600M Run (202 and back)

  • 40 Switches (r+l=1)
  • 20 KB Front Squats
  • 20 TRX Reclines

300M Run

  • 20 Switches (r+l=1)
  • 10 KB Front Squats
  • 10 TRX Reclines

HIIT 040517

Wednesday, 05Apr17 (Burpee Day 15)

Warm-up: 2rds

20 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

 

Burpee Challenge: 7-Minute Burpee EMOM

1 Burpee Every 12 Seconds
1 Burpee Every 10 Seconds
1 Burpee Every 8 Seconds
1 Burpee Every 6 Seconds
1 Burpee Every 5 Seconds
1 Burpee Every 4 Seconds

 

Pre-Game: 8 min

20 BB Shoulder Press (off rack)

* pick a weight where you can do 4 sets of 5 reps

then with the remaining time AMRAP this

  • 5 Chin-ups
  • 10 Trx Face-pulls
  • 20 sec Battle Rope

 

Workout:

6 rounds at one station before moving to the next. work/rest: 20/10

Rest 1 minute after completing two movements.

  • Jumping Pull-up
  • Kettlebell Swings
  • Rest 1 min
  • Half Burpees
  • Dumbell Push Press
  • Rest 1 min
  • Mountain Climbers
  • Air Squats

HIIT 040417

Tuesday, 04Apr17 (Burpee Day 14)

Warm-up- 3rds

  • 1 minute jump rope
  • 20 Dynamic Squats
  • 15 Mtn Climbers (r+l=1)
  • Shuttle run <—-> x2

 

Endurance: 8-Minute AMRAP

  • 5 Burpees
  • 30 Second Plank
  • 10 Kettlebell Swings (you pick the weight
  • 30 Second
  • 20 Switches
  • 30 Second Squat Hold

 

Enduro-Core: 4 Rounds

  • 10 Rev Knee Crunch
  • 15 Curl-ups
  • 30 Calories on Airdyne

 

Workout: 6 Rounds

  • 15 Wallballs (20/14)
  • 10 KB Hang Squat Cleans
  • 5 Dead Hang Pull-ups

HIIT 040317

Monday, 03Apr17 (Burpee Day 13)

 

Warm-up:

  • Dynamic Squats
  • Banded Pull Aparts
  • Forward/Rear Lunges (switch@rounds)
  • Seal Jacks
  • Bent Over DMax Chest Pass
  • Vertical Jump into Broad Jump
  • Push-up to Toe Taps
    1:30 minute Jump Rope

 

Pre-game: (8-minutes)

Thrusters/Burpees

  • Minute 1: 1 Thruster + 1 Burpee
  • Minute 2: 2 Thrusters + 2 Burpees
  • Minute 3: 3 Thrusters + 3 Burpees

Continue through 8 + 8

 

Workout:

15/15 for 8 rounds (16 cycles) at each couplet

Rest 1 min between rounds

Couplet 1:

  • Reclines
  • Hollow Outs

Couplet 2:

  • Kettlebell H2H Swings
  • Sit-outs

Couplet 3:

  • KB Tactical Lunge
  • KB Clean & Press (switch@rds)

HIIT 040117 (Posted Early)

Saturday, 01Apr17

(Burpee Challenge Day 12)

Warm-up: 3rds Rounds

  • 40 Perfect Mountain Climbers
  • 30 Perfect Jumping Jacks
  • 20 Perfect Push-ups
  • 10 Perfect Rig Squats (light)
  • 5 Perfect pull-ups

* take your time and perform each movement to perfection

 

Partner Pre-game:

  • 1200/800 Pounds of Wallballs per person

Men’s Options (60 @ 20#, 80 @ 14#, 120 @10#)

Women’s Options (40 @ 20#, 60 @ 14#, 80 @ 10#, 100 @8#)

*Every time you break = 5 Burpees, than its your partner’s turn

Partner Workout: 10 Rounds each

  • 15 Kettlebell Swings
  • 10 Goblet Squats
  • 5 Kettlebell Push Presses
  • Bike or Ski for Calories

* track total calories per 2 person team