HIIT 012816

HIIT

Thursday, 28Jan16

 

3 rounds of:

  • 1:30 Jump Rope
  • 30 seconds Dynamic Squats
  • 30 seconds Super-person
  • 30 second Extreme Bird Dog
  • 30 second Sit-outs
  • 30 second Crab Toe Taps

“Fight Gone Bad XTREME”

In this circuit, you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating again for four rounds.

  • DB Hang Squat Cleans
  • DB Push-press
  • Box Jumps (jump up-step down)
  • Air-Dyne Bike Semi-Sprints
  • Wall-ball

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HIIT 012716

HIIT

Wednesday, 27Jan16

 

Warm-ups 3 rounds

  • 1:30 minute Rope
  • 30 second Alternating Lizard Stretch
  • 30 second Mountain Climbers
  • 30 second Sit-outs
  • 30 second Crab Reaches
  • 30 second Groiners w/ T-Stab

Grunt

This is a 35 second work / 15 second recovery for 5 rounds with a 1 minute rest in between.

  • DB Dynamic Racked Squats w/ Overhead Press
  • DB Alternating Anterior Reaches
  • Battling Ropes
  • Alternating Band Pulls
  • Plyo Push-ups on Stepper
  • Dynamax Knee Knee Dbl Knee Wall Tosses

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HIIT 011616

Saturday, 16Jan16

 

Saturday Morning Special

15/15  work/rest for 6 minutes (12 cycles)

  • Shuttle runs (suicides) set up a short run & long run
  • DB Thrusters

Rest 1:30

  • Suicides Run set up a short run & long run
  • Slam ball  (30/20)

Rest 2:00, then…..

3 rounds for time of:

  • 3 DB Hang Squat Cleans
  • 5 DB Push press
  • 7 Dbl DB Rows
  • 9 Dbl DB Snatches

HIIT 011316

HIIT

Wednesday, 13Jan16

 

Swing and Push Press Ladder

We will set the clock for 40 second intervals. Every time the timer beeps swing r/l the right number of reps, jump rope 40 seconds then push press r/l the right number of reps.

Depending on your skill level we recommend men @ 20k / women @ 16k.

Kettlebell Swings                                       Push Press

  • Kettlebell  9 Swings R                       Kettlebell 6 Push Press R
  • Kettlebell  9 Swings L                        Kettlebell 6 Push Press L

Jump Rope ——–>

  • Kettlebell  10 Swings R                      Kettlebell 7 Push Press R
  • Kettlebell  10 Swings L                      Kettlebell 7 Push Press L

Jump Rope ——–>

  • Kettlebell  11 Swings R                      Kettlebell 8 Push Press R
  • Kettlebell  11 Swings L                       Kettlebell 8 Push Press L

Jump Rope ———>

                                            Repeat two more times

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HIIT 011116

HIIT

Monday, 11Jan16

 

Rock’em Sock’em

3 rounds of:

  • 1:30 min Jump Rope
  • 10 Hip Bridge with knee-up
  • 12 Crab Reaches
  • 16 Mountain Climbers
  • 20 Groiners

This is a 25 second work 10 second recovery for 8 cycles (4&4) at each couplet with a 1 minute rest after each couplet

  • DB Racked Squats / Prisoner Jump Squats
  • DB RDL’s / KB Dip & Switch
  • Dbl KB Alternating Rows / Straight Arm Ball Slams
  • DB Floor Presses / Plyo Push-ups
  • DB Shwarzenegger O/H Presses / DB Lateral Raises

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HIIT 123015

HIIT

Wednesday, 30Dec15

 

HIIT Me

Toggle between these 2 circuits at 30 seconds of work / 20 second recovery. Perform Circuit A and then the second round is circuit B. So circuit A is round 1-3-5-7 & circuit B is 2-4-6-8  with a 1 minute rest between circuit 4 & 5. GOT IT!!!

Circuit A

  • DB Goblet Style Squat March (march in place in a squat position)
  • DB RDL
  • DB Bench Flyes
  • Reclines

Circuit B

  • Prisoner Squat Jumps
  • Push-up to Downward Dog to Alt Toe Taps
  • Hip Bridge w/ Knee Drive
  • Jump Back Ball Slams

HIIT 121915

HIIT

Saturday, 19Dec15

 

Warm-up

3 rounds

  • 1:00 minute Jump Rope
  • 30 seconds Air squats
  • 30 seconds High Knees
  • 30 seconds Star jumps

Then…

Dynamax Ball Partner Super Wheel for 2 rounds (overhead toss-sitback chest passes-side rotational tosses)

15 seconds of work/15  seconds of rest for 12 minutes at each triplet (24 cycles)

  • DB Hang Squat Clean
  • Half Burpees
  • Figure 8 to a Hold

Rest 2 minutes

  • DB Swings (dbl)
  • DB Strict Presses
  • KB Row (switch@rounds)

HIIT 121715

Thursday, 17Dec15

 

Warm-up – 3rds

  • 1 minute Jump Rope or 30 sec Double Unders
  • 30 sec Dynamic Squats
  • 30 sec Split Jumps
  • 30 sec Leg Circles

 

Endurance – 9 minute cap

120M on Air-dyne Bike ( can be broken up or worked in with below)

5rds of…..

  • 12 KB Swings
  • 12 Switches w/ KB

 

Workout – 15 min AMRAP

1 Dbl KB Clean & Press from the Ground

8 Box Jumps

Add 1 Dbl KB Clean & Press each Rd

Weight Scale

  • Advanced – m/24k – w/16kg
  • Intermediate – Your Choice

Core – 3rds

  • 30 sec Heel Taps
  • 30 sec Hollow outs
  • 1 min Plank Climbers

 

 

HIIT 121615

HIIT

Wednesday, 16Dec15

 

Every Minute on the Minute

EMOM for 20 minutes…

On the odd minute perform:

  • 10 DB Alternating Snatches (5r/5l)
  • 15 Mtn. Climbers

On the even minute perform:

  • 3 Power Cleans (115/75) & 6 Push ups

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HIIT 121415

HIIT

Monday, 14Dec15

 

For 4 rounds

30 seconds of Jump Rope
30 seconds of Jumping Jacks
30 seconds of Skipping in Place
30 seconds of Groiners w Arm Stretch

 

HIIT Xtreme

This is a 40 second work /20 second rest for 4 rounds. Take 1 min rest between each round:

  • Battling Ropes
  • DynaMax Sit-up w/ OH toss & catch
  • DB Thrusters
  • DB Renagade Rows w/ push-up
  • Sledgehammer Tire Slams (alt r&l @ each round)
  • Dynamax Wall Rotational Tosses

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