HIIT 022417

Friday, 24Feb17

Warm-up: 12 min (everyone must do 2 minutes of Jump Rope, Med-ball & Bands)

  • 2 min Jump Rope
  • 2 min Med-ball Melody
  • 2 min Band Pull-aparts
    …..rest of time Mobility & Stretch

 

Pre-game: 7-Minute Cap

Run 202 & back

In the Remaining Time AMRAP:

  • 10 Deadlifts
  • 10 Push Press
  • 10 Walk-out to Push-up

* Deadlifts/Push Press are to be performed with the same weight

 

Workout:

Perform the following movements for 4 rds:

  • 20 Squat jumps
  • 15 KB swings
  • 20 Knees to Elbow DMax Crunches
  • 10 DB Thrusters
  • 20 Ball slams
  • 5 Burpees

HIIT 022317

Thursday, 23Feb17 (posted early)

Warm-up: 12 minutes

3 minute Jump Rope then with remaining time AMRAP this…

  • 20 sec Air-dyne Sprints
  • 10 Med-ball Squat Jumps
  • 20 sec Air-dyne Sprints
  • 10 Alt Med-ball Rear Lunges (r+l=1)
  • 20 sec Air-dyne Sprints
  • 10 Med-ball Push-ups w/ T-stab
  • 20 sec Air-dyne Sprints
  • 10 Med-ball Mtn Climbers (r+l=1)

*perform T-stab with the hand that’s on the ground then roll ball to the opposite hand to perform the Push-up

*perform Mtn Climbers with both hands on the Med-ball

 

Pre-Game: 9 -Minute EMOM with remaining time run in place (active recovery)

  • Min 1, 4 & 7 – 24 Switches (r+l=1)
  • Min 2,5 & 8 – 12 Kettlebell Swings
  • Min 3,6 &to – 6 DB Hang Squat Cleans

 

Workout: 5 rds

  • 200m Run
  • 8 Strict Push-ups
  • 12 Goblet Squats
  • 16 Sit-ups

 

HIIT 022017

HIIT

Monday, 20Feb17

 

Warm-up 

  • Med Ball Cycle
  • 2:00 min Jump Rope

Partner 3 Minute Ab Challenge:  30 sec Wall Climbs while partner holds Plank, switch.

8 EMOM 

Odd Minute

  • 10 KB Front Squats
  • 15 Mountain Climbers

Even Minute

  • 10 DB Push-Press
  • 10 DB Double Rows

Workout

EMOM Ladder – 8 rounds 

  • MINUTE # 1:    4 BB Clean & Press(add 1 rep each round- total of 11 reps at the completion of the 8th rd
  • MINUTE # 2:   8 Burpees (add 1 rep each round – Total of 15 reps at the completion of the 8th rd)
  • MINUTE # 3: 16 KB Swings (add 1 rep each round- total of 23 reps at the completion of the 8th rd)

 

HIIT 021817

Saturday, 18Feb17

Warm-up: 12 min (everyone must do 2 minutes of Jump Rope, Med-ball & Bands)

  • 2 min Jump Rope
  • 2 min Med-ball Melody
  • 2 min Band Pull-aparts
  • rest of time Mobility & Stretch

 

Pre-Game: 6-Minute AMRAP

  • 30 Second Squat Hold
  • 30 Second Handstand Hold (or Plank)
  • 30 Second Chin Over the Bar Hold
  • 30 Second Rest

 

Workout:

We will do a classic circuit today.

Five rounds of:

30 /25
25/20
20/10×3

  • Reclines
  • DB Clean & Press
  • Battle Rope
  • KB Squat and Push
  • Hand Release Push-ups
  • Switches
  • Burpees

021417

 

 

 

Tuesday, 14Feb17

 

 

 

 

 

Warm-up: 2 rds (30sec each movement)

  • Air Squats
  • Rear Lunges
  • Dynamic Lateral Lunges
  • Groiner w/ Elbow Lift
  • Up/Down Dog
  • Push-up to Toe Tap
  • 1:30 Jump Rope

Valentine Pre-game: 7 min AMRAP

  • 20 Alt Box Jumps
  • 16 Alt Push-ups
  • 12 In-sync Squat Jumps
  • 30 Sec In-sync Plank

Valentine Partner Workout:

  • 60 Wallball
  • 50 Slamball
  • 40 Pull-ups
  • 30 Burpees

* one partner works at a time

 

HIIT 020917

Thursday, 09Feb17

Warm-up: 12 min

Jump Rope, Mobilize & Stretch

 

Pre-game: 9 min

  • 25 Back Squats

Then AMRAP these movements with remaining time

  • 5 Squat Thrusts
  • 10 Half Burpees
  • 20 V-ups

 

Workout: EMOM

Every minute on the minute for 18 minutes

  • 7 Kettlebell Swings
  • 5 Burpees
  • 3 DB Hang Squat Clean Thrusters

 

 

LIFT 020117

LIFT

Wednesday, 01Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Forward/Rear Lunges (switch@rounds)
  • Alt. Lateral Lunge Jumps
  • Groiners w/ T-Stab
  • Lizard Stretch
  • Push-up to Toe Tap
  • 1:30 minute 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

  • BB Bent Over Rows 5-5-5-3-3-3…
  • BB Snatch Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 4 rounds:

  • DB Renegade Rows
  • Burpees
  • KB Rows Switch@rounds
  • Battle Ropes

HIIT 012717

Friday, 27Jan17

Warm-up: 2 Rounds

1:30 Minute Jump Rope followed by 30 seconds of each movement

  • Dynamic Squats
  • Rear Lunge
  • Butt Kickers
  • Groiners w/ T-stab
  • Up/Down Dog
  • Push-up to Dbl Toe Touch (r&l)
  • V-ups

 

 

 

Pre-Game: 6-Minute AMRAP

  • 20 Second Handstand Hold
  • 15 Jump Squats
  • 10 Chin-ups
  • 5 Burpees

 

Workout:

7 rounds of 7 reps with a heavy bell!

  • Kettlebell Swings
  • 1 Kettlebell Racked Squat
  • Kettlebell Push up w/ Pull Through
  • Kettlebell Row (alt sides each rd)
  • Kettlebell Rainbow

HIIT 012517

Wednesday, 25Jan17

Warm-up: 2rds

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

 

Pre-game:

  • 300m Run
  • 40 DB Walking Lunges
  • 300M Run
  • 20 DB Walking Lunges

 

Workout:

5 basic movements, but very physically demanding and complement each other.

5 rounds total of 30 seconds work/15 seconds rest

  • Kettlebell Swings
  • Battling Ropes
  • Tuck Jumps
  • Air-dyne Sprints
  • Burpees / Burpee Pull-ups

HIIT 012417

Tuesday, 25Jan17

Warm:up: 2rds

30 seconds each movement with a light KB

  • Dynamic Squats
  • KB Swings
  • Snatch Pulls
  • Alt Halo
  • Push-up w/ pull-through
  • Russian Twist

1 minute Jump Rope

 

Workout: 3 Rounds

1-Min Stations / No Rest Between Stations

  • Wallball
  • DB Hang Cleans
  • Hand Release Push-ups
  • Box Jumps
  • Reclines

1:30 Rest between each rd

Round 1: 15 Reps per Station

Round 2: 20 Reps per Station

Round 3: 25 Reps per Station

 

Endurance:

Immediately Following the Workout

  • 50 Burpee Pull-ups / Pull-ups

Done as an EMOM, most reps possible per minute that can be maintained.