HIIT 052016

HIIT

Friday, 20May16

 

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
  • 30 second Sit-outs

EMOM = 22 minutes

Odd Minute

  • 10 KB Front Squats
  • 15 Mountain Climbers

Even Minute

  • 10 Push-ups
  • 10 Reclines

Ab Work = 5 rounds for time

  • 10 Wall Crunch Toss
  • 10 Reverse Crunch to Kip

HIIT 051616

HIIT

Monday, 16May16

Warm-Up

2 Rounds of: 2:30 minute Jump Rope

  • Squat to Rear Lunge (r) (stay in squat position when lunging)
  • Squat to Rear Lunge (l) (stay in squat position when lunging)
  • Squat Jumps
  • Walkouts to Push-ups (hands stay in contact with ground)
  • Alternating Groiner to T-Stab
  • Crab Reaches (r)
  • Crab Reaches (l)

 

Sweet Sweat

Let’s move some weight quickly. This is a 40 second work / 20 second recovery for 4 rounds with a 1 minute rest in between

  • Battle Rope
  • KB Goblet Squat
  • Release Push-ups
  • Atlas Stone Shoulder Passes
  • DB Renegade Rows
  • Static Wall Handstand

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LIFT 051216

LIFT

Thursday, 12May16

 

Warm-up 2 rounds: 1 minute Jump Rope

30 Seconds of:

  • Air Squats
  • Rear Lunge to High Knee Jump (r)
  • Rear Lunge to High Knee Jump (l)
  • Upward/ Downward Dog
  • Push Through Push-ups
  • Umpas
  • Glute Raise March
  • Hollow Body

Partner -Up / 20 minute limit / 10 minutes on each exercise

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…Heavy

  • BB Hang Squat Snatches 6-6-6-6-6… reps for 10 minutes
  • BB Bent Over Rows 6-6-6-6-6… reps for 10 minutes

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • KB Swings
  • Air-Dyne Bike Sprints
  • BB Reclines
  • Dynamax Ball Double Knee Wall Toss

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LIFT 09May16

Monday, 09May16

Warm-up: 2rds

1:00 Jump Rope
30 second Flings
30 second Dynamic Squats
30 second Push-up to Alt Toe Taps
30 second Mtn Climbers
30 second Hip Extension (switch @ each rd)

Strength: 11-Minute EMOM

Minute 1-3:  5 Front Squats (155/85) + 3 Squat Thrusts

Minute 4: Rest & Add Weight

Minutes 5-7: 3 Front Squats (175/95) + 5 Squat Thrusts

Minute 8: Rest & Add Weight

Minutes 9-11: 1 Front Squat (205/115) + 7 Squat Thrusts

 

Workout:

600M Run

Followed by:

7 Rounds:

  • 3 DB Hang Squat Cleans (45/30)
  • 9 Wallballs (16/12)

Ending with:

600M Run

 

Partner Core/Endurance: 3 minutes each

  • 7 Dbl Knee Crunch Toss Back
  • 14 Squat Jumps

*Each team will need one Dynamx Ball choose a challenge weight for this portion of the routine  – Move Quickly for 3 minutes

 

 

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