HIIT 041817

Tuesday, 18Apr17 (Burpee Day 28)

Warm-up:2 rounds

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: 5 min AMRAP

  • 40 Mountain Climbers
  • 20 Light Kettlebell Swings
  • 10 Drop Squats

 

Workout:

6 Rounds 30/20

1 minute rest after 2 rounds

  • DB SA Floor Press (switch@rds)
  • Lateral Slam Balls
  • Dumbbell Burpee Deadlifts
  • Airdyne Bike
  • Reclines

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

HIIT 040717

Friday, 07Apr17 (Burpee Day 17)

 

Warm-up:  3rds

  • 1 minute jump rope
  • 20 Dynamic Squats
  • 15 Mtn Climbers (r+l=1)
  • Shuttle run <—-> x2

 

Pre-Game: 5-  Minute AMRAP

  • 20 Kettlebell Swings
  • 15 Air Squats
  • 10 Push-ups
  • 5 Burpees

20 Second Rest

 

Workout: 2 Rounds

600M Run (202 and back)

  • 40 Switches (r+l=1)
  • 20 KB Front Squats
  • 20 TRX Reclines

300M Run

  • 20 Switches (r+l=1)
  • 10 KB Front Squats
  • 10 TRX Reclines

HIIT 040517

Wednesday, 05Apr17 (Burpee Day 15)

Warm-up: 2rds

20 seconds each of :

  • Air Squats
  • Seal Jumps
  • Butt Kickers
  • Heisman Lateral Steps
  • Rear Lunge with a High Knee Jump
  • Shoulder Taps
  • Mtn. Climbers
  • Downward/Upward Dog

 

Burpee Challenge: 7-Minute Burpee EMOM

1 Burpee Every 12 Seconds
1 Burpee Every 10 Seconds
1 Burpee Every 8 Seconds
1 Burpee Every 6 Seconds
1 Burpee Every 5 Seconds
1 Burpee Every 4 Seconds

 

Pre-Game: 8 min

20 BB Shoulder Press (off rack)

* pick a weight where you can do 4 sets of 5 reps

then with the remaining time AMRAP this

  • 5 Chin-ups
  • 10 Trx Face-pulls
  • 20 sec Battle Rope

 

Workout:

6 rounds at one station before moving to the next. work/rest: 20/10

Rest 1 minute after completing two movements.

  • Jumping Pull-up
  • Kettlebell Swings
  • Rest 1 min
  • Half Burpees
  • Dumbell Push Press
  • Rest 1 min
  • Mountain Climbers
  • Air Squats

HIIT 040317

Monday, 03Apr17 (Burpee Day 13)

 

Warm-up:

  • Dynamic Squats
  • Banded Pull Aparts
  • Forward/Rear Lunges (switch@rounds)
  • Seal Jacks
  • Bent Over DMax Chest Pass
  • Vertical Jump into Broad Jump
  • Push-up to Toe Taps
    1:30 minute Jump Rope

 

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:

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:

  • KB Tactical Lunge
  • KB Clean & Press (switch@rds)

HIIT 032617

Sunday, 26Mar17 (Burpee Day 6)

Warm-up: 10 min

Min #1 & 6 – 1 min Jump Rope
Min #2 & 7 – 40 Mtn Climbers w/ D-max
Min#3 & 8 – 30 Air Squats on D-max
Min# 4 & 9 – 20 Jumping Jacks w/ D-max
Min# 5 & 10 – 10 Squat Thrusts

 

Workout:

Bodyweight/Flex/Mobility Training

This is a classic NLP routine.

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  • Low Jumping Jacks
  • Plank Climbers (alternating lead arm)
  • Single-arm overhead deep squat (right)
  • Single-arm overhead deep squat (left)
  • Close grip Burpee into sumo stance jump
  • Diamond leg sit-ups
  • Push-ups
  • Plank (straight arm) to diagonal knee tucks to elbow

2 minute rest & then:

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

  • Dynamic Squats
  • Mountain Climbers
  • Evil Jumps
  • Burpees
  • Sumo Squat Jumps

 

 

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

HIIT032317

Friday,  23Mar17 (Burpee Day 4)

Warm-up: 2rds

  • 1-Minute Jump Rope
  • 16 Walking Lunges
  • 12 Broad Jumps
  • 16 Sit-ups

 

Pre-game: 5 min AMRAP

  • 20 Mountain Climbers
  • 10 Jump Squats
  • 5 Burpees

rest 1:30

6 min EMOM

  • Odd: 15 Kettlebell Swings
  • Even: Sprints <—-> 4x

 

Workout: 5rds

  • 12 Kettlebell Squat Cleans
  • Overhead Walking Lunge —>
  • 18 Wallballs
  • Overhead Walking Lunge <—

 

HIIT 032217

Wednesday, 22Mar17 (Burpee day 2)

  • Warm-up:
  • Med Ball Cycle
  • 2:00 min Jump Rope

Partner 4 Minute Ab Challenge:

  • 30 sec Wall Walk Climbs while partner holds Long Plank, switch

 

Pre-game:

Perform the following exercises for 30 seconds of work, 20 seconds of rest for 3 rds non-stop.

  • Reclines
  • Ape walks
  • Dynamic Squats
  • Bear Crawls

Workout:

Complete six rounds consisting of the following movements:

  • 6 Burpees
  • 12 Pushups
  • 24 Bodyweight Squats
  • 200m Skierg or Air-dyne Bike or Run

 

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