HIIT 021917

Sunday, 19Feb17

 

Warm-up: 12 min

64 degrees & Sunny

Run to the end of Loop then

  • Mobility & Stretch

 

Pre-Game: 8 min EMOM

Odd: 40 Toe Taps

Even: 4 Man-makers

 

Workout: 12 min AMRAP

200M Run

  • 9 Push-ups
  • 6 Pull-ups
  • 3 Thrusters

 

Post Game: 12 Min

Run to the end of the Loop then

  • Max Ground to Overhead

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

021417

 

 

 

Tuesday, 14Feb17

 

 

 

 

 

Warm-up: 2 rds (30sec each movement)

  • Air Squats
  • Rear Lunges
  • Dynamic Lateral Lunges
  • Groiner w/ Elbow Lift
  • Up/Down Dog
  • Push-up to Toe Tap
  • 1:30 Jump Rope

Valentine Pre-game: 7 min AMRAP

  • 20 Alt Box Jumps
  • 16 Alt Push-ups
  • 12 In-sync Squat Jumps
  • 30 Sec In-sync Plank

Valentine Partner Workout:

  • 60 Wallball
  • 50 Slamball
  • 40 Pull-ups
  • 30 Burpees

* one partner works at a time

 

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

HIIT 020917

Thursday, 09Feb17

Warm-up: 12 min

Jump Rope, Mobilize & Stretch

 

Pre-game: 9 min

  • 25 Back Squats

Then AMRAP these movements with remaining time

  • 5 Squat Thrusts
  • 10 Half Burpees
  • 20 V-ups

 

Workout: EMOM

Every minute on the minute for 18 minutes

  • 7 Kettlebell Swings
  • 5 Burpees
  • 3 DB Hang Squat Clean Thrusters

 

 

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 020517

Sunday, 05Feb17

Warm-up: 12 min

Go for a Run them Mobilize and Stretch

 

Pre-game: 10 rds

  • 3 Pull-ups
  • 3 Push-ups
  • 3 Walk-outs

 

Workout:

Sunday Triplets

Perform each movement in each triplet for 20 seconds non-stop for three rounds.

Complete one triplet, rest for 1 min and move on to the next triplet and do the same

Triplet #1

  • Kettlebell swings
  • Dumbbell highpulls
  • Mountain climbers

Triplet #2

  • Dumbbell thrusters
  • DB Alternating rear lunges
  • Plank climbers

Triplet #3

  • Air squats
  • Half Burpees
  • Quick In & Outs

HIIT 020417

Saturday, 03Feb17
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: 7-Minute AMRAP

  • 21 Air Squats
  • 7 Push-ups
  • 14 Kettlebell Swings

 

Workout:

Partner Workout – 5 or 20 minute Cap

Partner 1: 1 minute Plank

Partner 2: Max Rounds

  • 4 Hang Squat Cleans (25/40)
  • 8 Reclines
  • 12 Wallballs (12/20)

* Only completed rounds scored

 

Beach Body Zone:

immediately following workout

10-8-6-4-2-4-6-8-10

  • Curls
  • Box Dips

 

 

SunFunday 012917

Sinday, 29Jan16

Warm-up:

10 moniutes of mobilization

 

Pre-game: 8-Minute AMRAP

  • 5 Burpees
  • 30 Second Plank
  • 10 Dbl Kettlebell Deadlifts
  • 30 Second Plank
  • 20 Air Squats
  • 30 Second Plank

 

Workout:

5 rounds total of 30 sec work/15 sec rest with 1 minute rest between rds

  • Kettlebell Swings
  • Battle Ropes
  • Box Jumps
  • Renegade Row w/ 2 Frog Jumps
  • Mtn Climbers

HIIT 012817

Friday, 28Jan17

Warm-up: 2 rounds of 30 seconds each:

  • Air Squats
  • Junping Jacks
  • Skips
  • Lateral Lunges
  • Arm Circles
  • Up/Down Dog
  • Frog Jumps
    1:30 minute Jump Rope

 

Pre-Game: 6-Minute AMRAP

Run to 202

In the Remaining Time, AMRAP of:

  • 7 Bumper Plate Snatches (25/15)
  • 7 Push-ups
  • 7 Sit-ups w/ Bumper Plate

20 Second Rest

 

Workout: Team AMRAP

AMRAP #1

10 minutes

200m Run

  •  5 Pull -ups
  • 10 Ball Slams
  • 15 Kettlebell Swings

* partner A Runs and partner B does the do

Score= most rds of Pull-ups/Ball slams/ KBS

AMRAP#2

10 minutes

First round, 1 Burpee, 1 DB Thrusters ~ Second round, 2 Burpees, 2 DB Thrusters. Continue for 10 minutes to get as many rounds as possible for both exercises.

* Alternate

Score = complteded rounds

 

Beach Body Finisher

Dudes: Bench Press

20 Bench Presses at Bodyweight – Find a Partner

Less for time and more for Pecs

Mermaids: Cardio

Run The Loop because we don’t have a pool