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 041417

Friday, 14Apr17 (Burpee Day 24)

Warm-up: 12 minutes

Mobilize + 30 seconds of burpees every time you hear the clock

3 min Abs Routine: 30 sec ea.

  • Dmax Wall Slam Sit-ups
  • Curl-ups
  • Switches

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 Bench Press
  • BB Romainian Dead-lifts

Meta-Shred Circuit:

This is a 25 second work with a 10 second recovery 4 rounds no rest

  • DB Man-makers
  • DB Close Grip Presses
  • KB Swings
  • Med Ball Alternating Push-ups
  • Tuck Jumps

HIIT 030416

Saturday, 04March16

Warm-up: 15min

30 sec each movement ~ 12 cycles

  • Air Squats
  • Rear Lunges
  • In & Outs
  • 180 Jumps
  • Groiners w/ Elbow Lift
  • Hip Extensions

Then….. 2 min Jump Rope

With remaining time Stretch and Foam Roll

 

Partner Pre-game: 7 min IGOUGO AMRAP

  • 10 D-max Squat Jumps
  • 15 D-max Sit-up Toss Ball

 

Workout:

Meta-Shred Saturday
15/15 seconds for 7 rounds ~ no rest

  • Rapid Plate Press
  • TRX Face Pulls
  • Battle Ropes
  • Kettlebell Swing
  • Hollow-Out Swimmers
  • Plate Snatch

 

LIFT 030117

LIFT

Wednesday, 01Mar17

 

Spring will begin on March 20:
Will you be well on your way to that summer body?

 

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. Perform exercises subsequently or 5 minutes of each exercise. Work quickly with your partner from one to the other.

  • DB Single Arm Press 5-5-5-3-3-3… (super heavy)
  • BB Bent Over Rows/ Reclines 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

  • Tuck Jumps
  • DB Squat to Clean & Press Jacks
  • Squat Jumps
  • Anterior Reach to DB Lateral Raise
  • Rapid T-Rotations

Sunday 022617

Sunday, 26Feb17

Warm-up: 12 min Cap

  • 3 minute Jump Rope

Followed by, Mobility, Stretching and Foam Rolling

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:

Metabolic Strength

15/15 seconds for 7 rounds ~ no rest

  • Ploy Push-Ups
  • Reclines
  • DMax Push Press
  • Kettlebell Swing
  • Switches
  • Jump-back Ball Slams

LIFT 021617

LIFT

Thursday, 16Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Rear/Forward Lunge (switch@rounds)
  • Alt. Lateral Lunge Jumps
  • Seated Hamstring Stretch
  • Groiners w/ Elbow Lift
  • Push-up to Toe Tap
  • 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 Shoulder Presses 5-5-5-3-3-3…
  • BB High Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 15 second work / 15 second rest for 4 rounds: Non-stop all KB Cleans are Long Cycle moves

  • KB H2H Swings
  • KB Clean (r)
  • KB Clean (l)
  • KB Press (r)
  • KB Press (l)

HIIT 010917

Monday, 09Jan17
Warm-up 2 rounds of:

  • Air Squats
  • Butt Kickers
  • Skipping
  • Groiners w/T Stab
  • Cossack Lunge Stretch
  • Static Crab Bridge
  • Hollow Outs
    1:30 minute Jump Rop

 

Strength: 8-Minute EMOM

4 Back Squat & 1/4 (115/75)– From the Rack

 

Workout:

3 Couplets (No Rest, Just Change and Go)

9 – 12 – 15

  • *Thrusters
  • Push-ups

6 – 9 – 12

  • *Thrusters (increase weight)
  • Reclines

3 – 6 – 9

  • *Thrusters (increase weight)
  • Plated Front Raises (15/35)

* BB/DB/KB

Core: 2 Rounds

  • 15 Rocky Style Sit-up (with a side to side rotation)
  • 30 Second 6” Leg Lift toes pointed w/ small circles

 

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

 

LIFT 010617

LIFT

Friday, 06Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • Push-up to Toe Tap
  • Groiners w/T Stab
  • Crab Reaches
  • 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…
  • BB RDL’s 5-5-5-3-3-3…

Meta Shred Circuit:

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

  • Walkout to Push-ups
  • KB Cleans (switch@rounds)
  • Renegade Rows
  • Air-Dyne Sprints

LIFT 010517

LIFT

Thursday, 05Jan17

 

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

  • Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • Push-up to Toe Tap
  • Groiners w/T Stab
  • Crab Reaches
  • 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 Muscle Snatches 5-5-5-3-3-3…
  • BB Shoulder Presses 5-5-5-3-3-3…

Meta Shred Circuit:

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

  • DB Thrusters
  • Mtn Climbers
  • DB Alt Snatches
  • Battle Rope