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 022517

Saturday, 25Feb17

Warm-up: 2rds

30 seconds each

  • Air Squats
  • Alt. Lunges
  • Lateral Lunge
  • Groiner w/T-stab
  • Up/Down Dog
  • Alt Hip Extensions
    1:30 min Jump Rope

 

Pre-game: 7 min EMOM

1 Dbl KB Clean & Press + 2 Push Press

 

Workout:

KB Ladder….Till complete. Pick a challenging weight.

  • 10,9,8…1 of Pull-ups (men will hook the KB to toe)
  • 2,4,6…20 of KB Goblet Squats
  • 10,9,8…1 of Pull  Through Push-ups
  • 2,4,6…20 of KB Swings

 

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 rds
Mountain Climbers x 2 rds
Burpees x 2 rds
Sit-outs x 2 rds

HIIT 021017

Friday, 0Feb17

Warm-up:

2rds of Medball Chops

then spend 10 minutes getting warmed-up

 

Pre-Game: 6-Minute AMRAP

3 Push-ups
6 Close Grip DB Floor Presses
3 Burpees

20 second rest

Workout:

Use One Kettlebell !

Ladder which starts at 10 reps – 1 rep

If you want to do this right go HEAVY!

  • Kettlebell Swings
  • Wall Ball
  • Kettlebell High Pulls