LIFT 041317

LIFT ( Burpee Day 23)

Thursday, 13Apr17

Warmup – 2 rounds of

30 seconds each of…

  • Drop Squats
  • Alternating Forward Lunges
  • Push-up to Toe Tap
  • Cosack Stretch
  • Bear Crawls

1:30 minute Jump Rope

3 minute Static Ab Routine – 30 sec each (9 cycles)

  • Plank,
  • Hollow Out
  • Superman

Partner Up / IGOUGO for 12  minutes

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Challenge yourself !!!!

  • 1 Clean, 1 Front Squat, 1 Press
  • 2 Clean, 2 Front Squat, 2 Press …

Continue until both partners perform 5 of each  movement then drop reps back to 1 and climb up the ladder until 12 minutes expire
Meta-Shred Circuit:

This is a 25 second work with a 10 second recovery 4 rounds (20 cycles) no rest between rds

  • High Knees
  • Sumo Burpees
  • Knee-Knee-Stand w single Racked KB (KB on right side lead with righ knee)
  • Figure 8 to Hold
  • KB Swings

HIIT 040417

Tuesday, 04Apr17 (Burpee Day 14)

Warm-up- 3rds

  • 1 minute jump rope
  • 20 Dynamic Squats
  • 15 Mtn Climbers (r+l=1)
  • Shuttle run <—-> x2

 

Endurance: 8-Minute AMRAP

  • 5 Burpees
  • 30 Second Plank
  • 10 Kettlebell Swings (you pick the weight
  • 30 Second
  • 20 Switches
  • 30 Second Squat Hold

 

Enduro-Core: 4 Rounds

  • 10 Rev Knee Crunch
  • 15 Curl-ups
  • 30 Calories on Airdyne

 

Workout: 6 Rounds

  • 15 Wallballs (20/14)
  • 10 KB Hang Squat Cleans
  • 5 Dead Hang Pull-ups

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

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

 

 

 

 

 

 

 

 

 

 

 

 

 

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 010917

Monday, 09Jan17
Warm-up 2 rounds of:

  • Air Squats
  • Butt Kickers
  • Skipping
  • Groiners w/T Stab
  • Cossack Lunge Stretch
  • Static Crab Bridge
  • Hollow Outs
    1:30 minute Jump Rop

 

Strength: 8-Minute EMOM

4 Back Squat & 1/4 (115/75)– From the Rack

 

Workout:

3 Couplets (No Rest, Just Change and Go)

9 – 12 – 15

  • *Thrusters
  • Push-ups

6 – 9 – 12

  • *Thrusters (increase weight)
  • Reclines

3 – 6 – 9

  • *Thrusters (increase weight)
  • Plated Front Raises (15/35)

* BB/DB/KB

Core: 2 Rounds

  • 15 Rocky Style Sit-up (with a side to side rotation)
  • 30 Second 6” Leg Lift toes pointed w/ small circles

 

HIIT 123016

Friday, 30Dec16

 

Warm-up: 10 min of  Mobility Fun

 

Pre-Game: 5- Minute EMOM

20 Second Squat Hold + 20 Switches

followed by 10 sets 2 reps Of Partner Bench Press

* Not Light, that’s what a partner is for

 

Workout: 5 Rounds

  • 40 Double-Unders or 90 sec Jump Rope
  • 20 DB Thrusters
  • 10 Muscle Snatches

BETWEEN Rounds: 20 Sit-ups

 

Core: All ready done

HIIT 121616

Friday, 16Dec16

Warm-up: 2rds

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

 

Pre-Game: 7-Mnute AMRAP

  • 20 Second Squat Hold
  • 10 Squats
  • 20 Second Hang & Hold
  • 10 Push-ups
  • 20 Second Long Plank
  • 10 Rev Knee Kips

at the 7 minute mark 11 Burpees

 

Strength: 5 minutes of BB Squat Cleans ( use dumbells to modify)

* work up to your workout weight

 

Workout: 4 Rounds for time:

  • 5 BB Squat Clean (use dumbells to modify)
  • 1min Jump Rope
  • 15 Half Burpees
  • 20 KB Swings

HIIT 110615

Sunday, 06Nov16

Warm-up: 2rds
1 minute Jump Rope
30 seconds Mtn Climber
1 minute (20seceach) Jumping-Seal-Fling Jacks
30 seconds Frog Push-ups
1 minute (20seceach) Forward-lateral-Rear Lunges
30 second Groiners
1 minute Skipping w/clapp
30 second Hollow Out

 

Pre-Game: 9-Minute EMOM

Minute 1,4 &7:  Parking Lot Sprint  <—->

Minute 2,5 &8: 30 Second Stone Hold

Minute 3,6 &9:  30 Second Stone Wall Sit*

* Pick a Stone (or heavy ball) and hold it in your Lap. Be a badass!!!!!

 

Workout: 10 Rounds (20 Minute Cap)

  • 5 Burpees
  • 10 Ground to Overhead
  • 15 Dynamax Squat Jumps*

*Hold the DynaMax on the top of your head, squat and jump and Press the DMax

 

HIIT 101616

Sunday, 16Oct16

 

Warm-up: 3rds

1-min On Air-Dyne

  • 30 sec- squat and hold
  • 30 sec- hang and hold
  • 30 sec- hollow-out

 

Workout: 3 Rounds / 2-Minute Rest Between Rounds

400M Run

Followed by 3 Rounds:

  • 7 Box Jumps
  • 7 Power Snatches (from the ground)

 

Strength: 5rds

DB Farmers Carry for Speed

30 yds- men/50lbs -Women 35lbs

rest as needed – no more than 4 people at one time