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

HIIT 031117

Saturday, 11Mar17

Warm-up: 10 minutes

Jump Rope 2 minutes the mobility & stretching fun

 

Core: 3 minute AMRAP

  • 10 Dbl V-ups
  • 10 Side Plank Raises R
  • 10 Side Plank Raises L

 

Pre-Game: 2 4-Minute Ladders (EMOM)

  • 3 Burpees + 2 DB Snatch
  • 3 Burpees + 4 DB Snatch
  • 3 Burpees + 6 DB Snatch
  • 3 Burpees + 8 DB Snatch

Rest 1-Minute

  • 7 KB  Swings + 1 KB Snatch Pulls
  • 7 KB Swings + 3 KB Snatch Pulls
  • 7 KB Swings  + 5 KB Snatch Pulls
  • 7 KB Swings  + 7 KB Snatch Pulls

 

Workout: ( Triplets)

Perform each triplet for 6 minutes (20 second intervals non-stop),  rest for 1 minute after 3 minutes, rest 1 minute then move to the next triplet and do the same.

Triplet #1

  • Kettlebell clean R
  • Kettlebell clean L
  • Mountain Climbers

Triplet #2

  • Kettlebell high pulls
  • Dumbbell thrusters
  • Russian Twist

Triplet #3

  • Goblet squats
  • Squat Thrusts
  • Push-ups

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 030817

Wednesday, 08Mar17

Warm-up: 2rds

  • 1 minute Skipping W/Clapp
  • 30 seconds Mtn Climber
  • 1 minute (20 sec) Jumping-Seal-Fling Jacks
  • 30 seconds Frog Push-ups
  • 1 minute (20sec) Forward-lateral-Rear Lunges
  • 30 second Groiners
    1:30 Jump Rope

 

Pre-game: 8 EMOM

Odd: 20 second Plank + 20 Switches

Even: 20 Second Push-up Hold + 6 Hand Release Push-ups

 

Workout:

More Kettlebells

30/15 4rds  NO REST between rounds

  • Kettkebell Swings
  • Tactical Lunge
  • Kettlebell Plank Row*
  • Figure 8 to Hold w/ Twist
  • Kettlebell Sit-up (R)**
  • Kettlebell Sit-up (L)**
  • Kettlebell Scissor Kicks***

* hold a high Plank position with the KB on the ground underneath your chest row right with left hand on the ground then row left with right hand on the ground

** lay on ground with KB in the right hand Press and Sit-up the do the same with the left hand

** place Kettlebell on the ground and perform scissor kicks ( move around the KB)

 

 

 

 

 

 

 

 

underneath you

 

 

 

 

 

 

 

 

 

 

 

 

 

HIIT 030717

Tuesday, 07March17

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: 10 minutes

Min #1 – 1 min Jump Rope
Min #2 – 40 Air Squats
Min#3 – 30 Split Jumps
Min# 4 – 20 Ankle Jacks
Min# 5 – 10 Squat Thrusts

 

Workout:

40 work / 20 rest timed routine for 4 rounds

  •  Single Arm KB Floor Press
  • Single Arm KB High-pulls
  •  Single Arm KB Thrusters
  • Ball Slams
  • Burpee Pull-ups
  • Single Arm KB Deadlifts

*Alt sides each round on all Single Arm movements

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