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 020817

Wednesday, 08Feb17

Warm-up:

Run to the end of the Loop, then

3 Rounds of

  • 40 Mountain Climbers
  • 20 Light Kettlebell  Swings
  • 10 Push-ups

Pre-Game: 9-Minute EMOM

A: 15 DB High Pulls

B: 10 DB Strict Presses (45/35)

C: 5 DB Jump Squats (45/35)

 

Workout:

This is a 30 work / 15 rest interval for Four rounds.

Rest one minute between rounds

  • Airdyne Bike Sprint
  • Kettlebell Thrusters
  • Kettlebell Swings
  • Kettlebell Figure 8 to Hold
  • Jumping Pull-ups
  • Kettlebell Tatical Lunges

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 012317

Monday, 23Jan17

 

Warm-up: 2 Rounds

1-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: 5 minutes AMRAP/AFAP

  • 15 Squat Jumps
  • 10 Clapping Push-ups
  • 5 Burpeee Pull-ups

 

Workout:

Complete 6 rounds at one station before moving to the next.

work/rest: 20/10

The Movements

  • Jumping Pull-up
  • Kettlebell Swings
  • Half Burpees
  • Dumbell Push Press
  • Mountain Climbers
  • Air Squats

HIIT 011217

Friday, 12Jan17

Warm-up: 2rds

  • 1 minute Skipping W/Clapp
  • 30 seconds Mtn Climber
  • 1 minute (20 second ea) 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-Minute AMRAP

  • 20 Calories on the Bike
  • 40 Switches
  • 20 Push-ups
  • 40 Jumping Jacks

 

Workout:
30 sec work /30 sec rest for 4 rounds of :

  • Reclines
  • Battle Ropes
  • Double Kettlebell Cleans
  • Plank Wall Climbers
  • Thrusters

 

HIIT 011117

Wednesday, 11Jan17

 

Warm-up:

Let’s go old school Med-ball Style

 

Pre-game: 6 EMOM

12 KB Swings + 24 Switches

 

Workout: Circuit Style

Perform each movement for 40 seconds of work/ 20 seconds of rest for 4 rds with 1 minute of rest between each round.

 

    • Dumbbell Snatches (from the ground/switch@rounds)
    • DB Renegade Rows
    • Jump Rope
    • KB Clean & Press (switch@rounds)
    • Walkouts w/ Push-up (hands always in contact w/ ground)

HIIT 121516

Thursday, 15Dec16

Warmup – 2 rounds of
30 seconds each of…

  • Drop Squats
  • Alternating Forward Lunges
  • Push-up to Toe Tap
  • Lizard Stretch
  • Down/Up Dog
  • 1:30 minute Jump Rope

 

Pre-Game: 6 Minutes AMRAP

  • 10 Jump Squats
  • 10 Reclines
  • 10 Sit-ups

At 6-Minutes: 10 Burpees

 

Strength: Deadlifts

15- 12- 9- 6 – 3

*increase weight each set

 

Workout:

20/10 – stay on each exercise for 8 cycle then rest 1 minute before moving to the next exercise

  • DB Rows
  • Wall Push Press
  • Sit-outs
  • KB Deadlifts
  • Split Jumps

HIIT 121416

Wednesday, 14Dec16

Warm-up 2 rounds of:

30 seconds…….

  • Air Squats
  • Forward/Rear Lunge (switch@rounds)
  • Groiners to T-Stab
  • Push-up to Toe Touch
  • Crab Reaches
  • Hollow Out
    1:30 minute Jump Rope

 

Pre-game: 8 minutes

25 BB Shoulder Press (off rack)

* pick a weight where you can do 5 sets of 5  reps

then with the remaining time AMRAP this

  • 5 Chin-ups
  • 10 Trx Face-pulls
  • 20 sec Battle Rope

 

Workout:

Circuit – 30/15 4rds

  • H2H Swings
  • KB High Pulls
  • Renegade Row
  • Box Jumps (low box)
  • KB Figure 8 to Hold

 

 

HIIT 120216

HIIT

Friday, 02Dec16

 

Warm-up 2 rounds – 30 seconds of:

  • Med Ball Cycle (5 reps a side)
  • Med Ball Squat & Push
  • Med Ball Rear Lunge w/Overhead Swing
  • Mtn Climbers
  • Push-ups to Alternating Shoulder Taps
  • Alternating Dynamic lateral Lunge Toe Reaches
  • 2 minute Jump Rope

5 minute Ab Challenge – 10 reps
-Toss to Sit-up with Overhead Toss to Partner Dynamax Burpee
– Alternating Seated Rotational Toss
– Table Top Crunch to Overhead Toss

This is a Tabata workout 20 second work / 10 second rest for 12 cycles each couplet

  • DB Push-up to Squatted Overhead Presses (lite)
  • DB Swings (mod)

1 minute rest

  • DB Push Presses (hea)
  • DB Side Plank Lateral Raises (lite)(switch@rounds)

1 minute rest

  • DB Alternating Lateral Lunge to Row (mod)
  • DB Crush Floor Presses (db’s pressed together) (hea)

1 minute rest

  • DB Dynamic Groiner to T-Stab (lite)
  • DB Rotational Rear Lunges (single DB) (hea)

_______________________

HIIT 110516

Saturday, 05Nov16

Warm-up: 3 rounds

200 m run
High Knees Hugs <——>
Butt Kickers <—–>
Walking Groiners w/ T-stab <—–>
Low & Slow Bear Crawls <—->
10 Dynamax V-Ups (r+l=1)

 

Pre-game:  8-Minute AMRAP

  • 12 Push-ups
  • 6 Squat Cleans
  • 3 Dead Hang Pull-ups

 

Workout: Classic Tabata Conditioning Circuit

3 Round 40/20 with 1 min rest between rds

  • Box Jumps
  • Battling Ropes Slams
  • Kettlebell Swings
  • Jumping Pull-ups
  • Slam Ball
  • Half burpees
  • Kettlebell Goblet Squats