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

 

HIIT 030416

Saturday, 04March16

Warm-up: 15min

30 sec each movement ~ 12 cycles

  • Air Squats
  • Rear Lunges
  • In & Outs
  • 180 Jumps
  • Groiners w/ Elbow Lift
  • Hip Extensions

Then….. 2 min Jump Rope

With remaining time Stretch and Foam Roll

 

Partner Pre-game: 7 min IGOUGO AMRAP

  • 10 D-max Squat Jumps
  • 15 D-max Sit-up Toss Ball

 

Workout:

Meta-Shred Saturday
15/15 seconds for 7 rounds ~ no rest

  • Rapid Plate Press
  • TRX Face Pulls
  • Battle Ropes
  • Kettlebell Swing
  • Hollow-Out Swimmers
  • Plate Snatch

 

HIIT 02117

Saturday, 11Feb17 (posted one day early)

Warm-up: 12 min Cap

3 minute Jump Rope
Followed by, Mobility, Stretching and Fun

 

Pre-game: 10 EMOM

Odd: 3 Deadlifts (Bodyweight) + 7 KB Swings
EVEN: 7 Box Jumps + 3 Burpees
Sweet Saturday

 

6 rounds of 30/15 rest

1 min rest after 2rds

  • KB Rows
  • Dumbell Push Presses
  • Goblet Squats
  • Star Jumps
  • Plank Jacks

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 012717

Friday, 27Jan17

Warm-up: 2 Rounds

1:30 Minute Jump Rope followed by 30 seconds of each movement

  • Dynamic Squats
  • Rear Lunge
  • Butt Kickers
  • Groiners w/ T-stab
  • Up/Down Dog
  • Push-up to Dbl Toe Touch (r&l)
  • V-ups

 

 

 

Pre-Game: 6-Minute AMRAP

  • 20 Second Handstand Hold
  • 15 Jump Squats
  • 10 Chin-ups
  • 5 Burpees

 

Workout:

7 rounds of 7 reps with a heavy bell!

  • Kettlebell Swings
  • 1 Kettlebell Racked Squat
  • Kettlebell Push up w/ Pull Through
  • Kettlebell Row (alt sides each rd)
  • Kettlebell Rainbow