HIIT 022117

HIIT

Tuesday, 21Feb17

 

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

AMRAP = 10 minutes of

  • 50 Alt. High Knee Jump Rope Rotations
  • 40 Anterior DB Reaches (r+l=2)
  • 30 Band Punches (men 1″ / ladies 1/2″ bands – R+L= 1)
  • 20 Squat Thrusts
  • 10 Push-up/Plank Climbers Combo
  •   5 Burpee Knee Tucks

Workout

Dead-lift / Push-up / Air Squat Challenge for Time:

  • 15 BB Dead-lifts (men 135# / women 95#)
  • 15 Hand Release Push-ups
  • 15 Air Squats

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LIFT 021417

LIFT

Tuesday, 14Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ Elbow Lift
  • Lizard Stretch
  • Push-up to Toe Tap
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev 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

  • BB Hang Cleans 5-5-5-3-3-3…
  • BB Thrusters 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 10 second work / 10 second rest for 6 rounds: 1 minute rest after 2 rounds

  • KB Swings
  • Lunge Jumps
  • Push Through Push-ups
  • Plank Climbers
  • Heisman Step (3 r/l)

HIIT 020617

HIIT

Monday, 06Feb17

 

Warm-up 2 rounds 30 sec each

  • KB Halo
  • KB Goblet Squat
  • KB Cossack Stretch
  • KB Lateral Reaching Lunge to Clean (r)
  • KB Lateral Reaching Lunge to Clean (l)
  • KB 2 Hand Overhead Press
  • 1:30 Rope

8 minute Dynamax Ab Wheel:
Overhead Toss, Leaning Chest Pass, Leaning Alternating Push Toss and Rotations

KB Workout: 40 seconds work and 20 seconds rest for 4 rounds w/ 2 minute rest after 2 rounds

  • Alternating Single Arm Squat to High-pull to Clean & Press
  • KB Swings to Forward and Rear Jumps
  • KB Dbl Handed Thrusters
  • KB H2H Swings
  • KB Swing to Catch
  • KB H2H Rows
  • 2 Jack Burpees

 

LIFT 020117

LIFT

Wednesday, 01Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Forward/Rear Lunges (switch@rounds)
  • Alt. Lateral Lunge Jumps
  • Groiners w/ T-Stab
  • Lizard Stretch
  • Push-up to Toe Tap
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev 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

  • BB Bent Over Rows 5-5-5-3-3-3…
  • BB Snatch Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 4 rounds:

  • DB Renegade Rows
  • Burpees
  • KB Rows Switch@rounds
  • Battle Ropes

LIFT 013117

LIFT

Tuesday, 31Jan17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Alt. Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ T-Stab
  • Pigeon Stretch
  • Down/Upward Dog
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev 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

  • BB Floor Presses 5-5-5-3-3-3…
  • BB Muscle Snatches 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds: Use heavier than normal DB’s

  • DB Thrusters
  • Mtn Climbers
  • DB Alt Snatches
  • Air-Dyne Sprints

LIFT 011717

LIFT

Tuesday, 17Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • Air Squats
  • High Knees
  • Rear Lunges
  • Squat Jumps
  • Push-up to Toe Tap
  • Frog Sit-ups
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev 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

  • BB Shoulder Presses 5-5-5-3-3-3…
  • DB Lateral Flyes 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • DB Thrusters
  • Mtn. Climbers
  • DB Hang Snatches
  • Air-Dyne Bike Sprints

LIFT 010617

LIFT

Friday, 06Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • Push-up to Toe Tap
  • Groiners w/T Stab
  • Crab Reaches
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev 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

  • BB Floor Presses 5-5-5-3-3-3…
  • BB RDL’s 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • Walkout to Push-ups
  • KB Cleans (switch@rounds)
  • Renegade Rows
  • Air-Dyne Sprints

LIFT 122316

LIFT

Friday, 23Dec16

 

Warm-up 2 rounds of 40 seconds each:

  • Med Ball Cycle
  • Med Ball Squat & Push
  • Alt. Rear Lunge w/Swing
  • PVC Pass-overs
  • Push-up to Toe Tap
  • Crab Reaches
  • 1:30 minute Jump Rope

6 minute Partner Ab Routine: 10 Overhead Tosses, 10 Chest Passes, 10 Rotation Tosses

Partner Workout:

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

  • BB Dead-lifts 5-5-5-3-3-3…
  • BB/DB Bicep Curls 10-10-10-8-8-8…

*Increase your weight every 3 sets

Circuit:

This is a 25 second work / 15 second rest for 4 rounds no rest

  • Air-Dyne Sprints
  • Half Burpees
  • DB Curls to Overhead
  • Chin-ups

LIFT 120916

LIFT

Friday, 09Dec16

 

Warm-up 2 rounds of:

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

4 minute Partner Ab Routine: 20 V-ups, 15 Russian Twist, 15 Rev Crunch

Partner Workout:

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

  • BB Bent Over Rows 5-5-5-3-3-3…
  • BB Close Grip Press/DB Tricep Overhead Press 5-5-5-3-3-3…
    Heavy Close grip press and max out with a moderate weight in the tricep overhead press as a finisher.

*Increase your weight every 3 sets

Circuit:

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Air-Dyne Sprints
  • DB Kickbacks
  • Step-up Jumps
  • Pull-ups

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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)

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