LIFT 042417

Monday, 24Apr17

Warm-up: 2rds (30 sec each)

  • Dynamic Squats
  • Chest Band Pull-parts
  • Overhead Band Pull-parts
  • Shoulder taps
  • Push-up to Toe Tap

1:30 Jump Rope

 

Partner Workout: Move quickly, support and spot each other at all times – NO EXCEPTION

  • Deficit Deadlifts = with a 35 lb plate below the feet  (85% of your max i.e. if you lift 100 lbs then rep with 85 lbs) – 5 sets of 5 reps
  • Weighted Inverted Rows (challenge yourself by placing feet on box ) – 10 reps for 3 sets
  • KB Single leg squats (foot on bench & KB in rack position) make sure you squat parallel – 6 sets – 3reps each side.
  • Bench Press 85% of max 10 reps for 3 sets (use proper form) lower back arched press down on feet and glutes fired up
  • DB Seated Shoulder Press (strict & heavy) – 6 reps for 3 sets

Make sure your resting at least 90 seconds between sets for full recovery using these heavy loads. Remember you should only be able to lift the weight chosen for the desired reps.

 

Finisher: 4rds 20/10 Non-stop (Circuit Style)

  • Evil-jumps
  • Push-ups w/ forward reach
  • Ab Circles
  • Wall Climbs

 

 

HIIT 042217

Saturday, 22Apr17

 
Warm-up: 2rds

  • 20 Kettlebell Swings (light)
  • 15 Dynamic Squats
  • 10 Long Sit-up
  • 5 Push-ups w/ T-Stab
    1:30 min Jump Rope

 

Pre-game: 6min ( 30 sec work/30 sec rest )

  • Dbl Kettlebell Rack Carry
  • Single Arm Rack (R) w/ Single Arm Overhead Carry (L)
  • Single ArmRack (L) w/ Single Arm Overhead Carry (R)

 

Workout: Circuit Style

Four rounds of intervals that look like this:

-round 1: 30/25
-round 2: 30/20
-round 3: 25/15
-round 4: 20/10

Movements are:

  • TRX Face-pulls
  • Broad Jump Burpees
  • AirDyne Bike
  • Mtn Climbers
  • Kettlebell Swings
  • Push-ups
  • Dmax Wall Push-press
  • Kettlebell Suitcase Squat Jumps

One minute rest between rounds

HIIT 042017

Thursday, 20Apr17 (30th Day of Burpees)

Warm-up: 2rds

  • 20 Kettlebell Swings  (light)
  • 15 Dynamic Squats
  • 10 Long Sit-up
  • 5 Push-ups w/ T-Stab
  • 1:30 min Jump Rope

 

Pre-game: 5 Minute AMRAP

  • 3 Thrusters
  • 5 Dbl V-ups (Hand to Toes)
  • 7 Slamball

30 Sec Burpee & Half

 

Workout:

This is a timed effort of 60/ 20 with 1 min. rest in between 4 rounds

  • Split Jump Burpees
  • Band Jacks
  • Mtn. Climbers
  • DB Hang cleans
  • Dbl KB Deadlifts
  • Wallball 

    If you’re going through hell, keep going.”
    – Winston Churchill

HIIT 041917

Wednesday, 19Apr17 (Burpee Day 29)

Warm-up 3rds

1 minute Jump rope
10 Squat jumps
5 Clapping push-ups

 

Pre-game: None

 

Workout:

5 Rounds for time:

  • 10 KB Clean & Press
  • 10 KB Swings
  • 5 Burpees
  • 10 Plyo Push-ups
  • 10 DB Walking lunges into RDL

 

HIIT 041817

Tuesday, 18Apr17 (Burpee Day 28)

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: 5 min AMRAP

  • 40 Mountain Climbers
  • 20 Light Kettlebell Swings
  • 10 Drop Squats

 

Workout:

6 Rounds 30/20

1 minute rest after 2 rounds

  • DB SA Floor Press (switch@rds)
  • Lateral Slam Balls
  • Dumbbell Burpee Deadlifts
  • Airdyne Bike
  • Reclines

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 041317

LIFT ( Burpee Day 23)

Thursday, 13Apr17

Warmup – 2 rounds of

30 seconds each of…

  • Drop Squats
  • Alternating Forward Lunges
  • Push-up to Toe Tap
  • Cosack Stretch
  • Bear Crawls

1:30 minute Jump Rope

3 minute Static Ab Routine – 30 sec each (9 cycles)

  • Plank,
  • Hollow Out
  • Superman

Partner Up / IGOUGO for 12  minutes

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Challenge yourself !!!!

  • 1 Clean, 1 Front Squat, 1 Press
  • 2 Clean, 2 Front Squat, 2 Press …

Continue until both partners perform 5 of each  movement then drop reps back to 1 and climb up the ladder until 12 minutes expire
Meta-Shred Circuit:

This is a 25 second work with a 10 second recovery 4 rounds (20 cycles) no rest between rds

  • High Knees
  • Sumo Burpees
  • Knee-Knee-Stand w single Racked KB (KB on right side lead with righ knee)
  • Figure 8 to Hold
  • KB Swings

LIFT 041017

LIFT

Monday, 10Apr17

 

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 Dead-lifts 5-5-5-3-3-3…
  • BB Bent Over Rows 5-5-5-3-3-3…

Meta Shred Circuit:

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

  • Burpees
  • KB Single Leg Dead-lifts
  • DB Renegade Rows
  • KB Behind-the-Back Shrugs
  • Crab Toe Taps

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 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