HIIT 020917

Thursday, 09Feb17

Warm-up: 12 min

Jump Rope, Mobilize & Stretch

 

Pre-game: 9 min

  • 25 Back Squats

Then AMRAP these movements with remaining time

  • 5 Squat Thrusts
  • 10 Half Burpees
  • 20 V-ups

 

Workout: EMOM

Every minute on the minute for 18 minutes

  • 7 Kettlebell Swings
  • 5 Burpees
  • 3 DB Hang Squat Clean Thrusters

 

 

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

 

 

HIIT 012417

Tuesday, 25Jan17

Warm:up: 2rds

30 seconds each movement with a light KB

  • Dynamic Squats
  • KB Swings
  • Snatch Pulls
  • Alt Halo
  • Push-up w/ pull-through
  • Russian Twist

1 minute Jump Rope

 

Workout: 3 Rounds

1-Min Stations / No Rest Between Stations

  • Wallball
  • DB Hang Cleans
  • Hand Release Push-ups
  • Box Jumps
  • Reclines

1:30 Rest between each rd

Round 1: 15 Reps per Station

Round 2: 20 Reps per Station

Round 3: 25 Reps per Station

 

Endurance:

Immediately Following the Workout

  • 50 Burpee Pull-ups / Pull-ups

Done as an EMOM, most reps possible per minute that can be maintained.

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

LIFT 011917

Thursday, 19Jan17
Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Junping Jacks
  • Skips
  • Lateral Lunges
  • Arm Circles
  • Up/Down Dog
  • Push-up to Toe Tap

1:30 minute Jump Rope

 

3 minute Ab Routine:

  • 10 Sit-up Wallslams,
  • 20 Russian Twist
  • 10 T- Crunch

 

Partner Workout:

*Increase your weight every 3 sets

20 minute limit / 10 minutes each movement
Encourage & assist each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • Back Squats 5-5-5-3-3-3
  • Raised Hip Extensions  5r/5l plus 10 Box Jumps 5-5-5-3-3-3..

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 16 cycles NON-STOP

  • Plate Front Raise
  • Thrusters
  • Deadlifts
  • Air-dyne Sprint

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 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 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 121316

Tuesday, 13December16

Warm-up: 3rds

  • 1 min on Bike (burn 100 calories)
  • 1 min Jump Rope
  • 1 min Plank

 

Pre-Game: 8-Minute AMRAP

32 Bench Presses (pick a weight where sets of 8 are reasonable)

Followed by an AMRAP in the remining time:

  • 20 Air Squats
  • 15 Kettlebell Swings
  • 10 Decline Push-ups

 

Workout: 5 – 15 – 25 – 35

  • Jumping Pull-ups
  • KB Front Squats
  • Hand Release Push-ups
  • DB Snatches*

*higher to Lower DB’s