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

ROD 080113

ROD

Thursday, 01Aug13

 

Forgiven  –  6:30 & 7:30 pm

This is a 35 second work / 20 second recovery for 6 rounds w/ 1 minute rest in between each round

  • Barbell Thrusters (women 50# / Men 75#)
  • Box Jumps
  • Half Burpees
  • Reclines
  • Diamond Sit-ups

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Kinetic This is Torture! Come get some.

 

ROD 122212

Saturday, 22Dec2012 

For Whom the Kettlebell Tolls (Partner ROD)

Round 1 – You and your partner start with a heavy bell, perform 20 swings, then…

  • 6 Push Ups (slap teammates opposite hands after each push-up)
  • 20 Swings
  • 7 Push Ups
  • 20 Swings
  • 8 Push Ups
  • 20 Swings
  • 9 Push Ups
  • 20 Swings
  • 10 Push Ups
  • 20 Swings

Rest 2 minutes

Round 2 – Stay with the heavy bell perform 20 swings, then…

  • 6 DB Hang squat cleans ( I go you go)
  • 20 Swings
  • 7 DB Hang squat cleans
  • 20 Swings
  • 8 DB Hang squat cleans
  • 20 Swings
  • 9 DB Hang squat cleans
  • 20 Swings
  • 10 DB Hang squat Cleans
  • 20 Swings

If we’re alive tomorrow, I can’t promise you will be alive after this ROD!

Running clock,  so after you perform your 10th push-up and 20 swings rest 2 minutes before strating the second half of this ROD.

Post your teams time to the white board.

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Results

 

ROD 121512

ROD

Saturday, 15Dec12

 

Classic Static Saturday

30 seconds work/20 seconds rest for 6 rounds

  • Recline Hold
  • Squat Hold – Arms Extended w/8# Dynamax Ball
  • Seated KB Overhead Hold (heavy)
  • Hollow Out
  • Feet Elevated Plank (quasi-handstand position) on 30″ Box

We’ll rest for one minute between every 2 rounds.

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ROD 112712

Tuesday, 27Nov12

 

7pm 

 

 

 

 

 

 

 

 

 

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8pm

YOUR ATTITUDE MAKES THE DIFFEENCE

 

 

 

Four rounds for time of:

  • 7 Thrusters (85/55)
  • 14 Pull-ups
  • 21 Dynamic push-ups

Post time to white board!

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Results