HIIT 021116

HIIT

Thursday, 11Feb16

 

3 Rounds of:

  • 1:30 Jump Rope
  • 30 second Push-up to Alternating Toe Taps
  • 30 second Upward Dog to Downward Dog
  • 30 second Groiner to T-Stab
  • 30 second Alternating Crab Toe Taps
  • 30 second Sit-ups

 

This is a 30 work / 15 rest interval for 5 rounds: rest one minute between rounds

  • DB Thrusters
  • KB Swings
  • Jumping Pull-ups
  • Air-dyne Bike sprint
  • KB Power Clean
  • Squat Thrusts

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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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LIFT 120615

Sunday, 06Dec15

 

3rds

  • 1 minute jump rope
  • 20 dynamic squats
  • 10 push ups
  • 5 pull ups
  • If 32 degrees or > run 200m

20/10 6rds

  • BB Sumo Deadlift
  • KB High Pull
  • BB Hang Squat Clean
  • KB Row (alt r&l)

Core: 20/10 3rds

  • Banded Archers right, left, center

HIIT 120215

 

Wednesday, 02Dec15

 

Terror @ NLP

3 Rounds

30 seconds work 10 seconds recovery of each;

  • Battling Rope w/ rear lunges
  • Ankle Jacks
  • Airdyne Sprints
  • Wall Ball

E M O M

For 20 minutes

  • Odd Minutes:   3 man makers with active recovery = Walkouts
  • Even Minutes: 2 Turkish Get Ups (1r&1l) with active recovery= Rev Crunch w/Kip

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HIIT 111515

TWO

Sunday, 15Nov15

“Success is the sum of small efforts, repeated day in and day out.” ~ Robert Collier

 

NLP Conditioning Circuit

Four rounds; One minute recovery between rounds

Intervals look like this:

round 1: 30/20
round 2: 30/15
round 3: 25/15
round 4: 20/10

Movements are:

  • Reclines
  • Slam ball
  • Air-dyne Sprints
  • Mountain climbers
  • Kettlebell swings
  • Battle ropes

CORE

  • Dyna-max Ab Wheel

Find a partner, grab a Dyna-max ball and get through the Ab Wheel as quickly as possible.

ROD102015

ROD

Tuesday,20Oct15

Times: 9am, 10am, 5, 6 & 8pm

Move the Mount

This is a 40 second work / 20 second recovery with a 1 minute rest between rounds for 4 rounds.

  • Jumping Pull-ups
  • Staggered Stance Landmine Presses (switching arms at each round)
  • Mountain Climbers
  • BB Chest Presses
  • Back Squats w/95-m/135
  • Ball Slams

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Kinetic Boxing

Starts at 7 pm

  • 1 hr class packed with Cardio, Calisthenics, Heavy Bag & Mitt training.

Be prepared to sweat puddles!

2nBoxing1-150x150

ROD 090115

ROD

Tuesday, 01Sept15

 

Tabata Body-Weight

This is a 20 work / 10 seconds recovery for 8 cycles (4 cycles ea exercise) with a minute rest in between.

  • Judo Push-ups / Mtn. Climbers
  • Jump Squats / Alternating  Lateral Lunges
  • 2 Jack Burpees / Crab w/ Alternating Toe Touches
  • Sit-outs / Bicycle Crunches
  • Skaters w/Toe Touches / Groiners
  • Air Squats / Evil Jumps

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ROD 082515

ROD

Tuesday, 25Aug15

 

Tabata Tuesday

6 rounds of 20/10 at each exercise

Complete 6 cycles of each exercise before moving onto the next.

Take 1 minute rest between rounds.

Go full blast on every round, keeping the reps consistent throughout.

  • Rapid Low Box Jumps (stepper w/ 1 riser at each side jump up&down as fast)
  • DB Snatch (alt r/l)
  • Battling Ropes
  • Reclines
  • Dynamax Russian Twist
  • Wall Ball

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ROD 081815

ROD

Tuesday, 18Aug15

 

Tabata Tuesday

20 seconds work/10 seconds recovery for 6 rounds staying at each couplet! Take 1 minute rest between couplets.

  • DB Swings/ MB Chest to Overhead Squat Jumps
  • Horizontal Reclines/ Jack Ball Slam
  • Sandbag Rotational Rear Lunges/ DB Lateral Lunges w/ Overhead Press

Finisher: 15 seconds work / 5 seconds recovery alternating for 10 rounds

  • Frog Push-ups
  • Sit-outs

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ROD 081415

ROD

Friday, 14Aug15

 

Trophy Triplets

3 rounds

  • 90 second DU (attempts) Jump Rope
  • 60 second Dynamax Reverse Crunch w/ Kip
  • 30 second Mtn. Climber

Rest 2 minutes…

Triplets at 20/20/20 seconds work 20 seconds recovery for 4 rounds at each triplet

  • DB Racked Squats/DB Press/DB Thrusters

1 minute rest

  • Shoulder Blade Plank Push-off/ Low Bear Crawls 4 fwd 4 rev/ Judo Push-ups

1 minute rest

  • DB Side Plank to T-Stab (switch@rounds) / DB Renegade Row/ Ball Slams

*Low bear crawls are to be done in a sit-out position keeping the knees low to the ground taking small steps forward and backward.
** Light to medium weight will be used for DB side plank to t-stab which  is done while in a side plank. Just pull the weight towards the shoulder and lift overhead.