LIFT 042417

Monday, 24Apr17

Warm-up: 2rds (30 sec each)

  • Dynamic Squats
  • Chest Band Pull-parts
  • Overhead Band Pull-parts
  • Shoulder taps
  • Push-up to Toe Tap

1:30 Jump Rope

 

Partner Workout: Move quickly, support and spot each other at all times – NO EXCEPTION

  • Deficit Deadlifts = with a 35 lb plate below the feet  (85% of your max i.e. if you lift 100 lbs then rep with 85 lbs) – 5 sets of 5 reps
  • Weighted Inverted Rows (challenge yourself by placing feet on box ) – 10 reps for 3 sets
  • KB Single leg squats (foot on bench & KB in rack position) make sure you squat parallel – 6 sets – 3reps each side.
  • Bench Press 85% of max 10 reps for 3 sets (use proper form) lower back arched press down on feet and glutes fired up
  • DB Seated Shoulder Press (strict & heavy) – 6 reps for 3 sets

Make sure your resting at least 90 seconds between sets for full recovery using these heavy loads. Remember you should only be able to lift the weight chosen for the desired reps.

 

Finisher: 4rds 20/10 Non-stop (Circuit Style)

  • Evil-jumps
  • Push-ups w/ forward reach
  • Ab Circles
  • Wall Climbs

 

 

HIIT 042217

Saturday, 22Apr17

 
Warm-up: 2rds

  • 20 Kettlebell Swings (light)
  • 15 Dynamic Squats
  • 10 Long Sit-up
  • 5 Push-ups w/ T-Stab
    1:30 min Jump Rope

 

Pre-game: 6min ( 30 sec work/30 sec rest )

  • Dbl Kettlebell Rack Carry
  • Single Arm Rack (R) w/ Single Arm Overhead Carry (L)
  • Single ArmRack (L) w/ Single Arm Overhead Carry (R)

 

Workout: Circuit Style

Four rounds of intervals that look like this:

-round 1: 30/25
-round 2: 30/20
-round 3: 25/15
-round 4: 20/10

Movements are:

  • TRX Face-pulls
  • Broad Jump Burpees
  • AirDyne Bike
  • Mtn Climbers
  • Kettlebell Swings
  • Push-ups
  • Dmax Wall Push-press
  • Kettlebell Suitcase Squat Jumps

One minute rest between rounds

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 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 040117 (Posted Early)

Saturday, 01Apr17

(Burpee Challenge Day 12)

Warm-up: 3rds Rounds

  • 40 Perfect Mountain Climbers
  • 30 Perfect Jumping Jacks
  • 20 Perfect Push-ups
  • 10 Perfect Rig Squats (light)
  • 5 Perfect pull-ups

* take your time and perform each movement to perfection

 

Partner Pre-game:

  • 1200/800 Pounds of Wallballs per person

Men’s Options (60 @ 20#, 80 @ 14#, 120 @10#)

Women’s Options (40 @ 20#, 60 @ 14#, 80 @ 10#, 100 @8#)

*Every time you break = 5 Burpees, than its your partner’s turn

Partner Workout: 10 Rounds each

  • 15 Kettlebell Swings
  • 10 Goblet Squats
  • 5 Kettlebell Push Presses
  • Bike or Ski for Calories

* track total calories per 2 person team

 

 

 

 

 

HIIT 032317

Thursday, 23Mar17 (Burpee day 3)

Warm-up: 3 Rounds

  • 40 Mountain Climbers
  • 30 Jumping Jacks
  • 20 Push-ups
  • 10 Back Squats (Light)

 

Pre-Game:
15-12-9-3

  • Kettlebell Figure 8
  • KB Tactical Lunges
  • Burpees

 

Workout:

Perform each movement in each triplet for 30 seconds non-stop for three rounds.

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

Triplet #1

  • Kettlebell Swing R
  • Wallball
  • Kettlebell Swing L

Triplet #2

  • Kettlebell Rows R
  • Spiderman Push-ups
  • Kettlebell Rows L

Triplet #3

  • Kettlebell Clean & Press R (long cycle)
  • Squat thrusts
  • Kettlebell Clean & Press L (long cycle)

Finisher: After a 2 minute rest… Mini Met-Con

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

  • Dynamic Squats x 2 sets
  • Mountain Climbers x 2 sets
  • Evil  Jumps x 2 sets
  • Sit-outs x 2 set

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 032117

Monday, 20Mar17

 

Warm-up: 3rds

  • 30 Double-Unders / 1 minute Jump Rope
  • 20 Air Squats
  • 10 Push-ups w/ T-stab
  • 5 Reverse Knee Crunch

 

Pre-game: 4- 2 minute rounds (8 min ETMOTM)

  • 1 min Max Thrusters + 7 Burpees

* remaining time in each rd = Rest

 

Workout:

5 rounds of 20 seconds work/10 second rest.  Take 40 seconds between stations.

  • TRX Reclines
  • Half Burpees
  • Squat Jumps
  • Slam-ball
  • Kettlebell High-pulls
  • Mountain Climbers