HIIT 022217

HIIT

Wednesday, 22Feb17

 

Warm-up 30 seconds ea

  • Air Squats
  • Alt. Lunges
  • Lateral Lunge Jumps
  • Groiners w/elbow lift
  • Lizard Stretch
  • Pike Jumps
  • 1:30 min Jump Rope

3 Minute Ab Routine:  V-ups-Russian Twists-Rev Crunch

For Time:

EMOM  for 10 minutes – BB/DB Thrusters

  • 5 Burpees
  • 5 Thrusters

Workout: 30 seconds work / 15 second rest for 4 rounds w/ 1 minute recovery

  • KB Single Arm Row (switch@rounds)
  • KB Tactical Lunge
  • KB Goblet Squat
  • KB Cleans (switch@rounds)
  • KB  Figure 8 to Hold
  • KB Sit-ups

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HIIT 022017

HIIT

Monday, 20Feb17

 

Warm-up 

  • Med Ball Cycle
  • 2:00 min Jump Rope

Partner 3 Minute Ab Challenge:  30 sec Wall Climbs while partner holds Plank, switch.

8 EMOM 

Odd Minute

  • 10 KB Front Squats
  • 15 Mountain Climbers

Even Minute

  • 10 DB Push-Press
  • 10 DB Double Rows

Workout

EMOM Ladder – 8 rounds 

  • MINUTE # 1:    4 BB Clean & Press(add 1 rep each round- total of 11 reps at the completion of the 8th rd
  • MINUTE # 2:   8 Burpees (add 1 rep each round – Total of 15 reps at the completion of the 8th rd)
  • MINUTE # 3: 16 KB Swings (add 1 rep each round- total of 23 reps at the completion of the 8th rd)

 

LIFT 021617

LIFT

Thursday, 16Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Rear/Forward Lunge (switch@rounds)
  • Alt. Lateral Lunge Jumps
  • Seated Hamstring Stretch
  • Groiners w/ Elbow Lift
  • Push-up to Toe Tap
  • 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 Shoulder Presses 5-5-5-3-3-3…
  • BB High Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 15 second work / 15 second rest for 4 rounds: Non-stop all KB Cleans are Long Cycle moves

  • KB H2H Swings
  • KB Clean (r)
  • KB Clean (l)
  • KB Press (r)
  • KB Press (l)

LIFT 021417

LIFT

Tuesday, 14Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ Elbow Lift
  • Lizard Stretch
  • Push-up to Toe Tap
  • 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 Hang Cleans 5-5-5-3-3-3…
  • BB Thrusters 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 10 second work / 10 second rest for 6 rounds: 1 minute rest after 2 rounds

  • KB Swings
  • Lunge Jumps
  • Push Through Push-ups
  • Plank Climbers
  • Heisman Step (3 r/l)

LIFT 021317

LIFT

Monday, 13Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Alt. Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ Elbow Reach
  • Pigeon Stretch
  • Downward Dog Push-ups
  • 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 Dead-Lifts 5-5-5-3-3-3…
  • KB Farmers Walk…. walk the length of the gym & back 2 x’s. Do not put the KB’s down during walk.

Meta Shred Circuit:

This is a 10 second work / 10 second rest for 6 rounds with a 1 min rest after 2 rounds:

  • High Knee Runner
  • Mtn Climber Sprints
  • Skater Hops
  • Plyo Push-ups
  • Sit-outs

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LIFT 020317

LIFT

Friday, 03Feb17

 

Warm-up:

  • Med Ball Medley

7 minute Partner Ab Routine: Dynamax Wheel

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 Dead-lifts 5-5-5-3-3-3…
  • BB Hip Thrusts 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 4 rounds:

  • Bulgarian Split Squats w/ Pulse (switch@rounds)
  • Ball Slams
  • Half Kneeling Clean & Press (switch@rounds)
  • Battle Ropes

LIFT 020217

LIFT

Thursday, 02Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ T-Stab
  • Pigeon Stretch
  • Push-up to Toe Tap
  • 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 Hang Cleans 5-5-5-3-3-3…
  • BB Thrusters 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 4 rounds:

  • KB Cleans (switch@rounds)
  • H2H KB Swings
  • Over the Box Squat Thrusts
  • Air-Dyne Sprints

LIFT 020117

LIFT

Wednesday, 01Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Forward/Rear Lunges (switch@rounds)
  • Alt. Lateral Lunge Jumps
  • Groiners w/ T-Stab
  • Lizard Stretch
  • Push-up to Toe Tap
  • 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 Bent Over Rows 5-5-5-3-3-3…
  • BB Snatch Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 4 rounds:

  • DB Renegade Rows
  • Burpees
  • KB Rows Switch@rounds
  • Battle Ropes

LIFT 013117

LIFT

Tuesday, 31Jan17

 

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 Floor Presses 5-5-5-3-3-3…
  • BB Muscle Snatches 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 Thrusters
  • Mtn Climbers
  • DB Alt Snatches
  • Air-Dyne Sprints

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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