HIIT 082416

HIIT

Wednesday, 24Aug16

 

Warm-up: 2 rounds

  • 1:30 Jump Rope
  • Med Ball Cycle
  • 1:30 Jump Rope
  • 20 Squat and Push
  • Run 100 m
  • 10 Groiners w/ T-Stab

 

Move and Hold!

You will work for 20 second intervals and hold the position for 10 seconds

5 rounds of the following KB strength circuit:

Here’s what it will look like…

  • Clean right for 20 seconds/hold in the rack for 10 seconds
  • Press right for 20 seconds then hold overhead for 10 seconds
  • Split squat for 20 seconds then hold in bottom position for 10 seconds
  • 1 arm row right for 20 seconds then hold up in contracted position for 10 seconds
  • Push-ups for 20 sec then hold bottom for 10 sec

Repeat other side.

The completion of both sides= 1 round / 50 cycles total / 25 minutes

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HIIT 082216

HIIT

Monday, 22Aug16

 

Warm-up = 2 rounds

  • Jump Rope 1:30
  • 30 sec Dynamic Squats
  • 30 sec Forward/rear Lunges (r)
  • 30 sec Forward/rear Lunges (l)
  • 30 sec PVC Shoulder Passes
  • 30 sec Push-up to alt Toe tap
  • 30 sec Groiners/ T-stab
  • 30 sec Static Superman

EMOM for 20 minutes

Every minute on the Odd minute

  • 8 Kettlebell Swings
  • 4 Burpees
  • 2 DB Hang Squat Clean Thrusters

Every minute on the Even minute

  •   5 Push through Push-ups
  • 10 Lunge jumps (l+r=2)
  • 15 Mountain climbers (l+r = 1 rep)

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Special 061916

Special 

Sunday, 19Jun16

 

Fathers Day Meta-Blast – Do not park in lot

Warm up

Mobility Drills in Lot

Outdoor AMRAP for 10 minutes

  • 25 yards of DB Walking Lunges to 10 DB Push-ups
  • 25 yards of Reverse DB Walking Lunges to Renegade Rows

Outdoor AMRAP for 10 minutes on Loop Road

  • Sprint 50 meters to 10 DB Thrusters
  • Reverse Skipping to 20 Dynamax Ball Knee Striking Mtn Climbers

Finisher – Run the Loop

 

HIIT 061616

HIIT

Thursday, 16Jun16

 

3 rounds of:

  • 1 minute Weighted Jog around Gym
  • 1 minute Air Squats
  • 1 minute Downward/Upward Dog
  • 1 minute Alternating Forward/Rear Lunges

EMOM = 22 minutes

Odd Minute

  • 10 KB Front Squats
  • 15 Mountain Climbers

Even Minute

  •   8 Push Through Push-ups
  • 10 Reclines

Ab Work – Instructors choice

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LIFT 052616

LIFT

Thursday, 26May16

 

Med Ball Warm-ups

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

  • KB Swings 6-6-6-6-6… reps for 10 minutes
  • KB Clean & Press 6-6-6-6-6… reps for 10 minutes

This is a 25 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Burpees
  • Parking Lot Sprints
  • Ball Slams
  • Rope Climb

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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