HIIT 032617

Sunday, 26Mar17 (Burpee Day 6)

Warm-up: 10 min

Min #1 & 6 – 1 min Jump Rope
Min #2 & 7 – 40 Mtn Climbers w/ D-max
Min#3 & 8 – 30 Air Squats on D-max
Min# 4 & 9 – 20 Jumping Jacks w/ D-max
Min# 5 & 10 – 10 Squat Thrusts

 

Workout:

Bodyweight/Flex/Mobility Training

This is a classic NLP routine.

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  • Low Jumping Jacks
  • Plank Climbers (alternating lead arm)
  • Single-arm overhead deep squat (right)
  • Single-arm overhead deep squat (left)
  • Close grip Burpee into sumo stance jump
  • Diamond leg sit-ups
  • Push-ups
  • Plank (straight arm) to diagonal knee tucks to elbow

2 minute rest & then:

2 rounds of 20 seconds MAX effort and 10 seconds rest of the following:

  • Dynamic Squats
  • Mountain Climbers
  • Evil Jumps
  • Burpees
  • Sumo Squat Jumps

 

 

HIIT 032217

Wednesday, 22Mar17 (Burpee day 2)

  • Warm-up:
  • Med Ball Cycle
  • 2:00 min Jump Rope

Partner 4 Minute Ab Challenge:

  • 30 sec Wall Walk Climbs while partner holds Long Plank, switch

 

Pre-game:

Perform the following exercises for 30 seconds of work, 20 seconds of rest for 3 rds non-stop.

  • Reclines
  • Ape walks
  • Dynamic Squats
  • Bear Crawls

Workout:

Complete six rounds consisting of the following movements:

  • 6 Burpees
  • 12 Pushups
  • 24 Bodyweight Squats
  • 200m Skierg or Air-dyne Bike or Run

 

HIIT 032117

Tuesday, 21Mar17

 

Warm-up: 10 minutes

  • Min #1 & 6 – 1 min Jump Rope
  • Min #2 & 7 – 40 Air Squats
  • Min#3 & 8 –  30 Jumping Jacks
  • Min# 4 & 9 – 20 Split Jumps
  • Min# 5 & 10 – 10 Squat Thrusts

 

Pre-Game: 6-Minute AMRAP

  • 30 Second Walking Lunge
  • 30 Second Plank
  • 30 Second Duck Walk
  • 30 Second Curl-up

 

Workout:

Complete three rounds of each circuit

30 seconds of work/15 seconds of rest for three rounds non-stop.

Circuit 1

  • Kettlebell Swings
  • Burpees
  • SkiErg
  • Curl-up

Take 2 minutes rest, then do this one…

Circuit 2

  • Dbl Kettlebell Clean
  • Close Grip Push-ups
  • DB Push Press
  • Air-Dyne Sprints

HIIT 032117

Monday, 20Mar17

 

Warm-up: 3rds

  • 30 Double-Unders / 1 minute Jump Rope
  • 20 Air Squats
  • 10 Push-ups w/ T-stab
  • 5 Reverse Knee Crunch

 

Pre-game: 4- 2 minute rounds (8 min ETMOTM)

  • 1 min Max Thrusters + 7 Burpees

* remaining time in each rd = Rest

 

Workout:

5 rounds of 20 seconds work/10 second rest.  Take 40 seconds between stations.

  • TRX Reclines
  • Half Burpees
  • Squat Jumps
  • Slam-ball
  • Kettlebell High-pulls
  • Mountain Climbers

 

HIIT 031117

Saturday, 11Mar17

Warm-up: 10 minutes

Jump Rope 2 minutes the mobility & stretching fun

 

Core: 3 minute AMRAP

  • 10 Dbl V-ups
  • 10 Side Plank Raises R
  • 10 Side Plank Raises L

 

Pre-Game: 2 4-Minute Ladders (EMOM)

  • 3 Burpees + 2 DB Snatch
  • 3 Burpees + 4 DB Snatch
  • 3 Burpees + 6 DB Snatch
  • 3 Burpees + 8 DB Snatch

Rest 1-Minute

  • 7 KB  Swings + 1 KB Snatch Pulls
  • 7 KB Swings + 3 KB Snatch Pulls
  • 7 KB Swings  + 5 KB Snatch Pulls
  • 7 KB Swings  + 7 KB Snatch Pulls

 

Workout: ( Triplets)

Perform each triplet for 6 minutes (20 second intervals non-stop),  rest for 1 minute after 3 minutes, rest 1 minute then move to the next triplet and do the same.

Triplet #1

  • Kettlebell clean R
  • Kettlebell clean L
  • Mountain Climbers

Triplet #2

  • Kettlebell high pulls
  • Dumbbell thrusters
  • Russian Twist

Triplet #3

  • Goblet squats
  • Squat Thrusts
  • Push-ups

HIIT 031017

Friday, 10Mar17

Warm-up: 4rds

  • 1 min Jump Rope
  • 16 Sit-up (Any variation)
  • 1  min on the Bike
  • 9 Sit-ups (any variation)

Pre-game : 7 Minutes Cap

  • 10 KB Swings (R)
  • 5 KB Push Press (R)
  • 10 KB Swings (L)
  • 5 KB Push-Press (L)

– continue unti 1 KB Push-Press (R) & 1 KB Push-Press (L) . KB Swings are always 10 reps

 

Workout:

3 Rounds For Time:

  • 10 Goblet Squat
  • 15 KB Swings
  • 20 Renegade Row (no push-ups)
  • 15 Skater Hops
  • 10 DB Hang Squat Clean Thrusters

HIIT 030817

Wednesday, 08Mar17

Warm-up: 2rds

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

 

Pre-game: 8 EMOM

Odd: 20 second Plank + 20 Switches

Even: 20 Second Push-up Hold + 6 Hand Release Push-ups

 

Workout:

More Kettlebells

30/15 4rds  NO REST between rounds

  • Kettkebell Swings
  • Tactical Lunge
  • Kettlebell Plank Row*
  • Figure 8 to Hold w/ Twist
  • Kettlebell Sit-up (R)**
  • Kettlebell Sit-up (L)**
  • Kettlebell Scissor Kicks***

* hold a high Plank position with the KB on the ground underneath your chest row right with left hand on the ground then row left with right hand on the ground

** lay on ground with KB in the right hand Press and Sit-up the do the same with the left hand

** place Kettlebell on the ground and perform scissor kicks ( move around the KB)

 

 

 

 

 

 

 

 

underneath you

 

 

 

 

 

 

 

 

 

 

 

 

 

HIIT 030717

Tuesday, 07March17

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

 

Pre-game: 10 minutes

Min #1 – 1 min Jump Rope
Min #2 – 40 Air Squats
Min#3 – 30 Split Jumps
Min# 4 – 20 Ankle Jacks
Min# 5 – 10 Squat Thrusts

 

Workout:

40 work / 20 rest timed routine for 4 rounds

  •  Single Arm KB Floor Press
  • Single Arm KB High-pulls
  •  Single Arm KB Thrusters
  • Ball Slams
  • Burpee Pull-ups
  • Single Arm KB Deadlifts

*Alt sides each round on all Single Arm movements

HIIT 030416

Saturday, 04March16

Warm-up: 15min

30 sec each movement ~ 12 cycles

  • Air Squats
  • Rear Lunges
  • In & Outs
  • 180 Jumps
  • Groiners w/ Elbow Lift
  • Hip Extensions

Then….. 2 min Jump Rope

With remaining time Stretch and Foam Roll

 

Partner Pre-game: 7 min IGOUGO AMRAP

  • 10 D-max Squat Jumps
  • 15 D-max Sit-up Toss Ball

 

Workout:

Meta-Shred Saturday
15/15 seconds for 7 rounds ~ no rest

  • Rapid Plate Press
  • TRX Face Pulls
  • Battle Ropes
  • Kettlebell Swing
  • Hollow-Out Swimmers
  • Plate Snatch

 

LIFT 030317

LIFT

Friday, 03Mar17

 

Warm-up of Med Ball Cycles: 20 seconds of…
O/H Chops-Rotations-(r) Chops-(l) Chops 2x’s
Squat & Push-O/H Lunges-Lateral Lunges w/O/H Press-Alt. Leg Lifts-2 min Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

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.

  • Super Set BB Floor Press/Chest Flyes 5-5-5-3-3-3…
  • Super Set DB Curls/O/H Tricep Extensions 5-5-5-3-3-3…

Meta Shred Circuit: Tabata Time

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

  • DB Bent Arm Walk
  • Crab Toe Taps
  • Groiners
  • Squat Jump to Split Squats
  • Chin-ups