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)

HIIT 070217

Tuesday, 07Feb16

Warm-up: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: 7 minutes

15 Ground to Over Head, then for the remaining time AMRAP this

  • 5 BB push-ups
  • 5 Over bar Burpees
  • 5 Walk-Out or 5 BB Roll-outs

 

Workout:

21-18-15-12-9-6-3 reps

  • Barbell Sumo Deadlift High Pull
  • Lateral jumps over Bar

HIIT 012617

Thursday, 012617

 

Warm-up: 2 Rounds

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

 

Pre-Game:

15-12-9-3

  • Kettlebell Figure 8
  • KB Tactical Lunges
  • Squat Thrusts

 

Workout:

Kettlebell Strength

Do this for 30 second work / 20 second rest for 6 rounds no rest.

  • KB Alternating Cleans
  • KB High Pulls
  • KB Alternating Shoulder Pass
  • KB Stand-Kneel-Stand

HIIT 01117

Thursday, 11Jan17

Warm-up: 2 rounds

30 seconds of ….

  • Air Squat to Alt Rear Lunge
  • Dynamic Lateral Lunges
  • Squat Thrusts
  • Up/Downward Dog
  • Shoulder Taps
  • Plank Climbers
  • Alt. Bird Dog
    1:30 Jump Rope

 

Pre-Game: 5-Minute AMRAP

  • 10 Dynamax Thrusters
  • 20 Mountain Climbers
  • 30 Second Plank

 

Workout: 16-Minute

  • 10 Deadlifts
  • 15 Jumping Pull-ups
  • 20 1 Arm  Push Press 10r/l

 

Strength: Partner Up

  • Bench Press
  • Box/Ring Dips

10,8,6,4,2 reps

HIIT 120817

Sunday,08Jan17

Warm-up: 10min

Talk, Laugh, Music and Mobility

 

Workout: 3 Rounds

Move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

  • KB Swings
  • Dbl KB Cleans
  • Kb High Pulls
  • KB Goblet Squats
  • Hang to Overhead

 

Beach Workout:

Guys: Arms

Curls and Skull Crushers

10,8,6,4,2 reps

Ladies: Core

3rds 25/10

-take a 30 second break between rds

  • Russian Twist
  • Muffin Tops
  • Switches

 

HIIT 121516

Thursday, 15Dec16

Warmup – 2 rounds of
30 seconds each of…

  • Drop Squats
  • Alternating Forward Lunges
  • Push-up to Toe Tap
  • Lizard Stretch
  • Down/Up Dog
  • 1:30 minute Jump Rope

 

Pre-Game: 6 Minutes AMRAP

  • 10 Jump Squats
  • 10 Reclines
  • 10 Sit-ups

At 6-Minutes: 10 Burpees

 

Strength: Deadlifts

15- 12- 9- 6 – 3

*increase weight each set

 

Workout:

20/10 – stay on each exercise for 8 cycle then rest 1 minute before moving to the next exercise

  • DB Rows
  • Wall Push Press
  • Sit-outs
  • KB Deadlifts
  • Split Jumps

HIIT 113016

HIIT

Wednesday, 30Nov16

 

Warm-up: 2 rounds / 30 seconds

  • Med Ball Cycle (5 reps each chop)
  • Squat and Push
  • Lunge with Overhead Swing
  • Push-up with Ball under Chest
  • Up/Downward Dog
  • Groiner w/ T-Stab
  • 2 minute Jump Rope

Burpee/Ab Partner Routine for 5 minutes

While 1 person does 10 Burpees the other does the ab exercise then switch

  • 7 Burpees/V-ups
  • 7 Burpees/Russian Twists
  • 7 Burpees/Rev Crunch w/Kip

Ladder Time

For time or 22 minutes (whichever comes first). Sit-outs r/l=1

  • 10 DB/BB Hang Squat Clean & Press
  • 1 Sit-out
  • 9 DB/BB Hang Squat Clean & Press
  • 2 Sit-outs
  • 8 DB/BB Hang Squat Clean & Press
  • 3 Sit-outs
  • 7 DB/BB Hang Squat Clean & Press
  • 4 Sit-outs
  • 6 DB/BB Hang Squat Clean & Press
  • 5 Sit-outs
  • 5 DB/BB Hang Squat Clean & Press
  • 6 Sit-outs
  • 4 DB/BB Hang Squat Clean & Press
  • 7 Sit-outs
  • 3 DB/BB Hang Squat Clean & Press
  • 8 Sit-outs
  • 2 DB/BB Hang Squat Clean & Press
  • 9 Sit-outs
  • 1 DB/BB Hang Squat Clean & Press
  • 10 Sit-outs

______________________________________

HIIT 103116

Monday, 31Oct16

 

Warm-up: 8 minutes  2rds

1:30 Jump Rope

30 seconds of :

  • Dynamic Squats
  • Power Jacks
  • Push-up to Toe Tap
  • Upwards/Downward Dog
  • Groiners w/T-Stab

 

Core: 3 minutes

  • 10 Plate Rainbows
  • 20 Russian Twists (r+l=2)

 

Pre-game: 7 Minute EMOM

Odd: 12 DB Arnold Presses

Even: 10 BB Jump Squats (65/75)

 

Workout:

Take 3 sizes of Kettlebells i.e., 16-14-12K to complete the following descending reps from 10-8-6-4 with all kettlebells. You will break up the reps in half for each side, i.e., H2H swings 5 r/5l, next round 4r/4l… and so on. The clock will be set for 25 minutes so try to complete all sets going from the highest rep down the ladder. Remember do 5r/5l for the 16k, 5r/5l/ for the 14k, 5r/5l for the 12k and so on…When transitioning from one side to the other, ensure proper kettlebell technique.

  • H2H Swings
  • Racked Front Squats
  • Figure 8 To Hold
  • Cleans
  • Long Cycle High Pulls

__________________________________

HIIT 082516

Thursday, 25Aug16

Warm-up: (12 minute cap)

Summer is almost over….. Let’s Run Run Run

Run to 202, then let’s do some mobility stuff

 

Pre-game: (8-minutes)

Thrusters/Burpees

Minute 1: 1 Thruster + 1 Burpee

Minute 2: 2 Thrusters + 2 Burpees

Minute 3: 3 Thrusters + 3 Burpees

Continue through 8 + 8

 

Workout: (26 minutes)

15/15 for 8 rounds (16 cycles) at each couplet

Rest 1 min between rounds

Couplet 1:

  • Reclines
  • Hollow Outs

Couplet 2:

  • Kettlebell H2H Swings
  • Sit-outs

Couplet 3:

  • DB Lateral Lunge with Overhead Press
  • Mtn. Climbers

HIIT 082316

Tuesday, 23August16 (posted early)

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)