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 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

LIFT 021717

LIFT

Friday, 17Feb17

 

Warm-up of Med Ball Cycles:

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 Overhead Squats 5-5-5-3-3-3…
  • BB Stationary Lunges 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 10 second work / 10 second rest for 6 rounds: 1 minute rest after 3 rounds

  • Slam Ball
  • Sit-outs
  • Half Burpees
  • Donkey Kicks
  • DB Swings

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

LIFT 011617

LIFT

Monday, 16Jan17

 

Partner Warm-up 2 rounds of 35 seconds each:

  • Air Squats / High Knees (switch@rounds)
  • Partner Split Jumps
  • Dynamax Plank Ball Passes
  • Partner Squat Jumps
  • Partner Push-up DBL Hand Slaps
  • Partner Sit-up Opposite Hand Slaps
  • 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 Floor Presses 5-5-5-3-3-3…
  • DB Chest Flyes 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • KB Swing to Walkout to Push-up
  • KB Cleans (switch@rounds)
  • DB Renegade Rows
  • Battle Ropes

LIFT 010417

LIFT

Wednesday, 04Jan17

 

Warm-up 2 rounds of 35 seconds each: or PVC Game

  • PVC Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • Body Circles
  • Leg Raises (switch@rounds)
  • Groiners w/T Stab
  • 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 Back Squats 5-5-5-3-3-3…
  • BB Rear Lunges 5-5-5-3-3-3…

Meta Shred Circuit: Partner Workout

This is a 30 second work / 10 second rest for 4 rounds

  • Partner Deep Squat Jumps (holding opposite hands for support jump together)
  • Right/Left Hand Slap Push-ups (push-up to opposite hand slap, both sides)
  • Partner Sit-up Hand Slap (both sit-up and slap opposite hands)
  • Partner Burpee High Five (both jump and slap hands 1 partner performs a burpee then switch)

LIFT 122316

LIFT

Friday, 23Dec16

 

Warm-up 2 rounds of 40 seconds each:

  • Med Ball Cycle
  • Med Ball Squat & Push
  • Alt. Rear Lunge w/Swing
  • PVC Pass-overs
  • Push-up to Toe Tap
  • Crab Reaches
  • 1:30 minute Jump Rope

6 minute Partner Ab Routine: 10 Overhead Tosses, 10 Chest Passes, 10 Rotation Tosses

Partner Workout:

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/DB Bicep Curls 10-10-10-8-8-8…

*Increase your weight every 3 sets

Circuit:

This is a 25 second work / 15 second rest for 4 rounds no rest

  • Air-Dyne Sprints
  • Half Burpees
  • DB Curls to Overhead
  • Chin-ups

LIFT 122216

LIFT

Thursday, 22Dec16

 

Warm-up 2 rounds of:

  • PVC Overhead Squats
  • Butt Kickers
  • Rear Lunge w/Rotation
  • Dynamic Groiners
  • PVC Pass-overs
  • Crab Reaches
  • Hollow Outs
  • 1:30 minute Jump Rope

3 minute Partner Ab Routine: 20 V-ups, 15 Russian Twist, 15 Rev Crunch

Partner Workout:

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 Press 5-5-5-3-3-3…
  • BB Close Grip Press 5-5-5-3-3-3…

*Increase your weight every 3 sets

Circuit:

This is a 25 second work / 15 second rest for 4 rounds no rest

  • Air-Dyne Sprints
  • Sit Outs
  • DB Triceps Overhead Extensions
  • Reclines

121016

Saturday, 10Dec16

Warm-up:

30 seconds of:

  • Med Ball Overhead Chop
  • Med Ball Rotation
  • Med Ball Left Side Chop
  • Med Ball Right Side Chop
  • Med BallSquat & Push
  • Med Ball Rear Lunge w/Overhead Swing
  • Med Ball Crunch w/ Ball Tap
  • Med Ball Push-ups

Partner Ab Routine: 4 minutes

Plank /20 V-ups, R Side Plank/ 15 Russian Twist, L Side Plank/ 15 Rev Crunch

 

Endurance: 10 min

Unbroken Double Unders

10 -15 – 20 – 25 -30 – 35 – 30 -25 -20 -15 -10

Unbroken Jump Rope

45 sec – 1 min – 1:30 min – 2 min – 1:30 – 1 – 45 sec

* The Rope must STOP between sets. Break a set and restarted the set

 

Workout: Minimum 5 Rounds

  • 15 Kettlebell Swings
  • 10 1-Armed Dumbbell Thrusters

Try to Run the Table:

Starting Weights (20/10)

Stops (10 / 15 / 20 / 25 / 30/35 /40/45/ 50 )

* Repeat a weight if necessary.

LIFT 102416

LIFT

Monday, 24Oct16

 

Warmup – 2 rounds of

40 seconds each of… 1:30 minute Jump Rope

  • Squat w Adductor/Hamstring Stretch
  • Shoulder Rolls (20 sec thumbs up/thumbs back)
  • Push-up to Toe Tap
  • Lizard Stretch
  • Groiners to T-Stab

3 minute Ab Routine –

90 reps total of 10 reps of: Dynamax Knee Knee Dbl Knee Sit-up, Russian Twist, Reverse Crunch w/Knee Kip

Partner Up / 20 minute limit / 10 minutes on each exercise

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…Heavy

  • BB Back Squats 5-5-5-5-5…..
  • BB Bent Over Rows 5-5-5-5-5…

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Single Leg Eccentric Box Step-ups (step-up and take 5 seconds to lower)
  • Chin-ups
  • Knee-Knee-Stand w DB Overhead (DB on right side lead with right knee/switch@rounds)
  • Ball Slams