HIIT 032417

Saturday, 24Mar17 (Burpee Day 5)

Warm-up: 12 minutes

 

Pre-Game: 2 Rounds

  • 30 Second Squat Hold
  • 20 Switches
  • 30 Second Hollow Out
  • 20 Push-Ups
  • 30 Second Superman Hold
  • 20 Burpees

 

Workout: Conditioning Ladder

10,9,8,7,6,5,4,3,2,1 reps

  • Kettlebell Swings
  • Slam ball
  • Kettlebell Goblet Squat
  • Airdyne Bike or SkiErg or Jump Rope
  • TRX Face Pull

HIIT 032317

Thursday, 23Mar17 (Burpee day 3)

Warm-up: 3 Rounds

  • 40 Mountain Climbers
  • 30 Jumping Jacks
  • 20 Push-ups
  • 10 Back Squats (Light)

 

Pre-Game:
15-12-9-3

  • Kettlebell Figure 8
  • KB Tactical Lunges
  • Burpees

 

Workout:

Perform each movement in each triplet for 30 seconds non-stop for three rounds.

Complete one triplet, rest for 1 minute and move on to the next triplet and do the same.

Triplet #1

  • Kettlebell Swing R
  • Wallball
  • Kettlebell Swing L

Triplet #2

  • Kettlebell Rows R
  • Spiderman Push-ups
  • Kettlebell Rows L

Triplet #3

  • Kettlebell Clean & Press R (long cycle)
  • Squat thrusts
  • Kettlebell Clean & Press L (long cycle)

Finisher: After a 2 minute rest… Mini Met-Con

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

  • Dynamic Squats x 2 sets
  • Mountain Climbers x 2 sets
  • Evil  Jumps x 2 sets
  • Sit-outs x 2 set

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

 

Sunday, 19Mar17

Partner Warm-up: 2rds

1 minute Jump

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

 

Pre-Game: 7-Minute AMRAP (with a partner)

  • 20 Al. Box Jump Up & Step Down
  • 16 Alternating Push-ups
  • 12 Split Jumps (In Sync)
  • 30 Second Plank (In Sync)

 

Workout:   Classic Tabata Strength

6 rounds of 20 seconds work/10 seconds rest 1 min rest between rds

Go full blast on every round, keeping the reps consistent throughout.

  • Box Jumps
  • Wallball
  • Battle Rope
  • Jumping Pull-ups
  • Mountain Climbers
  • Single Arm Kettlebell Swings  (Alt sides each rd)

 

http://nxtlevelnow.com/2017/03/18028/

LIFT 031717

LIFT

Friday, 17Mar17

Weekly Warm-up: 30 seconds of…

  • Dynamic Squats
  • High Knee Skips
  • Butt Kickers
  • Alt. Lateral Lunge Jumps
  • Frankenstein High Kicks w/Double Arm Reach
  • Groiners to T-Stab
  • Hollow Rock
  • 1:30 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  Hang Cleans 5-5-5-3-3-3…
  • BB Deadlifts 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 Snatches (switch@rounds)
  • Sit-outs
  • KB Cleans
  • Frog Push-ups
  • Dynamax Rollouts

LIFT 031617

Lift

Thursday, 16Mar17

 

Weekly Warm-up: 30 seconds of…

  • Dynamic Squats
  • High Knee Skips
  • Butt Kickers
  • Alt. Lateral Lunge Jumps
  • Frankenstein High Kicks w/Double Arm Reach
  • Groiners to T-Stab
  • Hollow Rock
  • 1:30 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 Shoulder Presses 5-5-5-3-3-3…
  • DB Lateral to Rear Flyes 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 Front Raises
  • Sit-outs
  • KB Swings
  • Push Through Push-ups
  • DB High Pulls

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 030917

Thursdsy, 09Mar17

Warm-up:

100m, 200m, 100m,200m Run (perform each movement for 30 seconds between each run)

  • Dynamic Squats
  • Rear Lunge w/ High Kick (R)
  • Rear Lunge w/ High Kick (l)
  • Downward/Upward Dog

 

Core: 3rds

  • 20 Plate Rainbows
  • 50 Weighted Flutter Kicks (Same Plate)

 

Workout: 24 minute cap

  • Round 1: 6 reps per exercise
  • Round 2: 7 reps per exercise
  • Round 3: 8 reps per exercise
  • Round 4: 9 reps per Exercise
  • Round 5: 10 reps per exercise

movements: Select from the choices

  • Squat Variation (Goblet, Front or Back Squat)
  • Horizontal Push (Bench or Floor Press, Push-up)
  • Hip Hinge Variation (Deadlift, KB Swing, Hang Clean or Snatch)
  • Vertical Press (Military Strict Press/Push-Press)
  • Pull (Pull-up, Chin-up, Row)