LIFT 013017

LIFT

Monday, 30Jan17

 

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 Back Squats 5-5-5-3-3-3…
  • BB Rear Lunges 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 Crossover Lunges
  • Sit-outs
  • DB RDL’s
  • DB Step Up’s

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LIFT 010517

LIFT

Thursday, 05Jan17

 

Warm-up 2 rounds of 35 seconds each: or PVC Game

  • 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 Muscle Snatches 5-5-5-3-3-3…
  • BB Shoulder Presses 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 Alt Snatches
  • Battle Rope

LIFT 122116

LIFT

Wednesday, 21Dec16

 

Warm-up 2 rounds of:

  • Air Squats
  • Butt Kickers
  • Skipping
  • Groiners w/T Stab
  • Cossack Lunge Stretch
  • Static Crab Bridge
  • Hollow Outs
  • 1:30 minute Jump Rope

3 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 Back Squats 5-5-5-3-3-3…
  • BB Bent Over Rows 5-5-5-3-3-3…

*Increase your weight every 3 sets

Circuit:

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

  • Mtn Climbers
  • Single DB Bent Over Speed Rows
  • DB Hang Squat Cleans
  • KB Cleans (switch@rounds)

HIIT 110416

HIIT

Friday, 04Nov16

 

Warm-up – Med Ball Chops and so on…

Mini Met Con

20/ 10  for 8 rounds (16 cycles), alternating between the following 2 movements.

•2 Jack Burpees / Mtn. Climbers

Rest for 1:30 mins, then…

Six rounds for time of: 

  • 30 KB Swings
  • 20 DB Push Presses
  • 10 Horizontal Reclines

Manage your pace…

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HIIT 110316

HIIT

Thursday, 03Nov16

 

Warm-up: 3 rounds

200 m run

  • High Knees Hugs <——>
  • Butt Kickers <—–>
  • Walking Groiners w/ T-stab <—–>
  • Low & Slow Bear Crawls <—->
  • 10 Dynamax V-Ups (r+l=1)

Complete 5 rounds of this KB workout with 1 minute rest between each round.

  • Cleans 30 seconds left/30 seconds right
  • Lunge & Presses 30 seconds left/30 seconds right
  • Rows 30 seconds left/30 seconds right
  • Hip Lift Floor Presses 30 seconds left/30 seconds right
  • Plank (any variation for 1 minute)

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LIFT 102716

Lift

Thursday, 27Oct16

 

Warmup – 2 rounds of

40 seconds each of…

  • Air Squats
  • Forward/Rear Lunges (r)
  • Forward/Rear Lunges (l)
  • Seal Jacks
  • Frog Hip Lifts
  • 1:30 minute Jump Rope

3 minute Ab Routine – 90 reps total of 10 reps of:

Dynamax Ball to Chest Sit-ups, Russian Twist & Reverse Crunch w/Kip

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 Rear Lunges 5-5-5-5-5…..
  • BB Floor Presses 5-5-5-5-5…

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

  • DB Chest Flyes
  • DB Renegade Rows
  • DB Hang Squat Clean Thruster
  • Air-Dyne Sprints

LIFT 101216

LIFT

Wednesday, 12Oct16

 

Warm-up – 3 rounds of

40 seconds each of…

  • 100m Run
  • Staggered Stance Air Squats
  • Skater
  • Kneeling Hip Stretch
  • Pigeon Stretch
  • Push-up to Toe Tap

3 minute “Burpee AMRAP Challenge”

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 Back Squats  5-5-5-5-5…..
  • BB Romanian Dead-lifts  5-5-5-5-5…..

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

  • Battle Ropes
  • Blue Box Dynamic Squats
  • Lateral Jump Over Plates (35 or 45 plate should be on it’s side)
  • 25# Plate Floor to Overhead

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HIIT 090616

HIIT

Wednesday, 06Sept16

 

Warm-up: 2 rounds

  • 1 minute Jump Rope
  • 30 sec Scap Push-ups
  • 30 sec Push-up to Toe taps
  • 30 sec Groiners to Reach
  • 30 sec Crab Reaches
  • 30 sec Alt. Hip Bridges
  • 30 sec Skips
  • 30 sec Dynamic Squats

10 minute AMRAP:

  • 10 double KB clean and press, or 10/10 single KB clean and press/100 revs of jump rope.
  •   8 KB clean and press / 80 Jump rope revs
  •   6 KB clean and press / 60 Jump rope revs
  •   4 KB clean and press / 40 Jump rope revs

Then rest… 2 minutes

15 seconds work / 15 seconds rest for 5 rounds at each / rest 1 minute between couplets

Body weight couplets:

  • Air Squats / Lateral Lunges
  • Push-ups / Reclines
  • Squat Thrusts / Mtn. Climbers
  • KB swings / Sit-outs

 

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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