HIIT 042216

Friday, 22April16

 

Warm-up:

3 rounds of:

  • 1 minute Jump Rope
  • 30 sec Overhead Dynamic Squats
  • 1 minute (20/20/20) Slow Groiner – Quick Switch Groiner – Groiner w/ T-Stab
  • 30 Second Donkey Kicks
  • 1 minute (20/20/20) Split Jumps – Fast Feet – Skipping

 

Endurance:

Have a BALL with Anthony

Your best 5 Rounds

  • 50 Wall Ball (less 10 each rd)
  • 10 Slam Ball  (plus 10 each rd)

Workout: Complete

Donald’s Delite

BB Push Press 10 – 8 – 6 – 4 – 2…. Start at lightest weight at 10 & 8 & add weight at 6 & 2 reps

BB Hang Squat Cleans 2 – 4 – 6 – 8 – 10… Start at your heaviest and descend weights as you go up

Rest for 30 seconds between sets…. complete push presses before moving to hangs squat cleans.

 

Core: 3rds

  • 30 seconds Hollow Out Swimmers
  • 30 seconds Superman Swimners

 

HIIT 042116

HIIT

Thursday, 21Apr16

 

Nipple Smack Down

Warm-ups 3 rounds

  • 1:30 minute Rope
  • 30 second Alternating Lizard Stretch
  • 30 second Crab Reaches
  • 30 second ABC Kick-outs
  • 30 second Judo Push-ups
  • 30 second Groiners w/ T-Stab

15/15 seconds for 20 minutes ~ No rest

  • DB Hang Squat Clean Thruster
  • DB Renegade Rows
  • Mtn. Climbers
  • Push Through Push-ups

Ab Work – 2 rounds – Dynamax… 30 / 10

  • Sit-up w/ Overhead Toss
  • Reverse Crunch w/ Kip
  • Alternating V-ups
  • Russian Twists
  • Decline Plank on Dynamax (feet on ball)

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HIIT 040416

HIIT

Monday, 04Apr16

 

3 rounds of:

  • 1:30 min Jump Rope
  • 30 second Hip Bridge with knee-up
  • 30 second Umpas
  • 30 second Sit-outs
  • 30 second Groiners

EMOM – 10 minute

Odd minute

  • 8 Power Clean & Press (light/medium weight for speed)

Even minute

  • 16 DB Bent Over Rows (med light)

rest 1:30

20 second work 10 second recovery for 8 cycles each of:

  • KB Tactical Lunges
  • Sit-outs
  • KB Figure 8 to Hold

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HIIT 032516

HIIT

Friday, 25Mar16

 

3 rounds of DB

  • Overhead Chops
  • Jack Presses
  • Iso-Shoulder Run
  • Downward/Upward Dog
  • Single Arm Crab Press (r)
  • Single Arm Crab Press (l)
  • Get-up Sit-up
  • Hollow outs

EMOM

12 Minute Partner EMOM

While partner A holds a plank for 1 minute
Partner B does the following movements AFAP and uses the remaining time as rest.

  • 3 Burpees
  • 4 Kettlebell Swings
  • 5 DB Thrusters

Alternate turns

Rest 2 minutes

12 Minute AMRAP

  • 12 Alternating H2H Swings (6 r/l)
  • 10 KB Tactical Lunges
  •   8 KB Cleans (4 r/l)
  •   6 KB Push Presses (6 r/l)

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HIIT 032216

HIIT

Tuesday, 22Mar16

 

Warm-up Instructors Choice.

10 to 10

This is a 10 second work / 10 second recovery within the minute. Stay on one exercise for the entire minute performing 10 sec on 10 seconds off with a 60 second rest in between rounds for 4 rounds.

  • DB Thrusters
  • Mtn. Climbers
  • DB Renegade Rows
  • Burpees
  • DB Split Jumps
  • Ball Slams

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HIIT 031216

AMRAP Saturday

Warm-up – RFA (ready for anything)

 

AMRAP I for 10 mins

  • 10 DB Thrusters
  • 20 V-ups
  • 30 Split jumps
  • 40 Mtn Climbers

 

AMRAP II for 10 mins

  • 7 Burpees
  • 14 Pushups
  • 28 Bodyweight squats
  • 100m run

HIIT 030816

Tuesday, 08March16

104 days until SUMMER

 

Warm-up:

Med-ball

Slammed

Five rounds of: 40/20, 30/15, then 20/10 for 3 rounds

After rd 1, rest 1 minute
After rd 2, rest 45 seconds
No rest after rds 3 & 4
Rest all you want after rd 5

  • Reclines
  • Bumper Plate Rotation
  • KB Figure 8 to hold
  • Equalizer walking push-ups
  • 30 yd sprints
  • Double KB Cleans
  • Sit-ups

HIIT 030616

Funday, 06March16

 

At 12pm we will be Running the Staten Island St. Patrick’s Day Parade Forest Ave Mile. Join Us!  We will meet at Jody’s.

 

Warm-up

Mpbility drills in the parking lot-  dress accordingly

Team Dueling Circuits

2 Teams will do 4 rounds of 30/20 work non stop at circuit A, rest for 2 minutes, and then move on to circuit B and do the same.

Circuit A: Do 30/20 x 4 rounds non-stop.

  • Jumping Pull-ups
  • Kettlebell swings
  • MB jacks
  • Dynamic team toss w/russian twist

Rest 2 minutes.

Circuit B: 30/20 x 4 rounds non-stop

  • Dumbell push press
  • KB High Pull & Squat
  • Burpees
  • Slam ball

LIFT 030516

Saturday, 05March16

Warm-up : 2 rounds of:

  • 1 minute Jump Rope
  • 30 seconds Mtn Climber
  • 1 minute (20seceach) Jumping-Seal-Fling Jacks
  • 30 seconds Push-up to Alternating Toe Taps
  • 1 minute (20seceach) Forward-lateral-Rear Lunges
  • 30 second Groiners to T-Stab
  • 1 minute Skipping w/Clap
  • 30 second Sit-outs

 

Endurance: 10 Minutes of Insanity

4 teams – 300 Calories each team

Followed by AMRAP in the Remaining Time

  • 10 American Kettlebell Swings
  • 10 Wall Balls

 

Workout: 4 Rounds (Partner up)

  • 9 Rig Back Squats (Bodyweight)
  • 15 Hand Release Push-ups
  • 21 Kettlebell Swings  (Heavy)

35 Dynamax Partner Toss Sit-ups  (10lbs >)

HIIT 022516

HIIT

Thursday, 25Feb16

3 rounds of:

  • 1 minute Jump Rope
  • 30 sec Overhead Dynamic Squats
  • 1 minute (20/20/20) Slow Groiner – Quick Switch Groiner – Groiner w/ T-Stab
  • 30 Second Single Leg Donkey Kicks
  • 1 minute (20/20/20) Split Jumps – Fast Feet – Skipping

Different Strokes

This is a 45 second work / 15 second recovery for 4 rounds with a 1 minute rest in between.

  • Dbl Leg Donkey Kick to Sit-out (l/r)
  • Plyo Single Leg Hip Bridge
  • Side to Side Heel Reach Crunch
  • Strict Side Plank w/ Leg Swing (r)
  • Strict Side Plank w/ Leg Swing (l)
  • Judo Push-ups

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