LIFT 062617

Monday, 26June17

Warm-up: 2rds

  • Dynamic Squats
  • PVC Pass Through
  • Alt Rear Lung w/Twiat
  • Push Through Push-up
  • Gromier w/ T-stab
  • Switches

1:30 Jump Rope

 

Partner Workout:

  1. Standing DB See Saw Press – 10,8,6,4,2 reps each side
  2. BB Curls – 4 sets x 8 reps between sets Band Reverse Curls max reps
  3. 40yd Single KB Rack Carry – 4xs (switch sides every 40yds)

Finisher: 4rds 30/20 Non-Stop

  • Single Arm Push-up Hold
  • Battle Rope seated Twist
  • WallBall
  • Band Push Press

 

062417

Sunday, 24June17

***OPEN GYM***

 

Warm-up: 10 minutes

Get yourself ready

 

Pre-game: 5-Minutes

  • 30 Second Squat Hold
  • 20 Switches
  • 30 Second Plank
  • 10 Sit-ups

 

Workout:

This is a 15 second work / 15 second recovery

Fjmish 6 rounds at each couplet then move on to the next after a 1 minute rest

  • Kettlebell Swings / Squat Thrusts
  • KB Cleans (3r/3l) /Mtn. Climbers
  • TRX Reclines / Jumping Pull-ups
  • DB Walking Lunges / DB Push Press
  • Figure 8 to Hold/ Sit-outs

LIFT 062417

ISaturday, 24June17

Warm-up: 2 rds

30!seconds of..

  • Dyanic Squats
  • Skips
  • Alt. Lateral Lunge
  • Groiners w/T-Stab
  • Up/Down Dog
  • Long Sit-ups

1:30 Jump Rope

 

Partner workout: Move quickly, support and spot each other at all times

  • Back Squats 4 sets x 8 reps

4rds

  • 10 single leg knee tucks
  • 10 DB Front Squats
  • Run 200m

2rds

  • Deadlifts 5 sets x 5 reps after each set ..
  • 1 minute Jump rope

3rds

Bumper Plate Grip Walk

  • Length of gym and back (find a challengeing weight )

 

Finisher: 3rds

  • Farmers Carry (length of gym and back)
  • 5 DB walking Lunges w/overhead press
  • 45 Second Plank
  • 300m Run

 

 

 

 

 

 

 

 

 

HIIT 062317

Friday, 23June17

Warm-up: 2rds

  • 1-Minute Jump Rope
  • 10 Back Squats
  • 40 Second Plank
  • 10 PVC Pass Throughs

 

Pre-game: 4rds

  • 12 Wallballs
  • 5 Burpees

 

Workout:

This is a 30 second work /15 second recovery for 4 rounds with a 1 minute rest in between

  • Ball Slams
  • DB Floor Presses
  • Battle Ropes
  • Push-ups
  • Airdyne Sprints
  • Reclines
  • Bear Crawls
  • DB Curls to Overhead Press

HIIT 062217

Thursday, 22June17

 

Warm-up: 2rds

  • Med-ball Chops, Squats, Hip & Leg Raiser (10 reps each movement)

1:30 Jump Rope

 

Pre-game: 10 min

  • 20 Hurdle Jumps/Dbl KB Deadlifts
  • 15 Hurdle Jumps/Dbl KB Deadlifts
  • 10 Hurdle Jumps/Dbl KB Deadklifts
  • 5 Hurdle Jumps/DblKB Deadlifts

 

Workout: 5 Rounds

  • 300m Run
  • 7 Pull-ups /14 Reclines
  • 14 Dbl KB Cleans

 

HIIT 062117

IWednesday, 21June17

 

Warm-up: rds

30 seconds of …..

  • Skips
  • Jumping Jack’s
  • Butt Kickers
  • Air Squats
  • Groiner w/T-Stab
  • Side Plank (r)
  • Side Plank (l)
  • Hollow Out

 

Pre-game:  7 min AMRAP

1 minute Jump Rope

  • 10 Half Burpees
  • 20 Air Squats

 

Workout:

30 seconds of work 20 seconds of rest non-stop for 4 rounds

  • Reclines
  • Ball Slams
  • Wall Ball
  • KB High Pulls
  • T-Stab Push-ups

Rest 1:30

Mini Met-Con:

20 seconds of work / 10 seconds of recovery for 8 rounds, alternating between the following 2 movements.

  • Figure 8 to a Hold
  • Push Press

 

 

HIIT 062017

Tuesday, 20June17

Warm-up: 2rds

30 Seconds of…..

  • Dynamic Drop Squats
  • Arm Circles
  • Alt Rear Lunges
  • Mtn Climbers
  • Down/Up Dog
  • V-ups

Then, 1:30 minute Jump Rope…. repeat

 

Pre-game: 5 Rounds

  • 10 Bench Press (115/75)
  • 6 Chin-ups

 

Workout:

7 Rounds of:

  • 7 – 2 Jack Burpees
  • 7 – Box Jumps
  • 7 – Thrusters

HIIT 061917

Monday, 19June17

Warm-up: 2rds

1-Minute Jump Rope

  • 12 Light KBS
  • 12 Light KB G2O Snatch-pull
  • 12 Light KB Goblet Squat
  • 12 Light KB Halo (alt sides each rd)
  • 12 Light KB Sit-ups

Pre-game: 6 minutes

  • 3 Plate Snatch Burpee
  • 6 Plate Rainbows
  • 9 Plate Presses

 

Workout: 4rds

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

rest 1 minute after each rd

Movements are:

  • Reclines
  • D-Max Wall Chest Pass
  • Airdyne Sprint
  • Russian Twist
  • Kettlebell Swings
  • Push ups w/Kettlebell Pull-through

HIIT 06187

Sunday, 18June17

Warm-up: 2rds

  • 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 Plank

 

Pre-game: 6-Minute AMRAP

  • 3 Pull-ups
  • 6 KB Goblet Squats
  • 9 Push-ups

 

Workout:

15/15 seconds for 7 rounds ~ no rest

  • Push-Up-Pop-Up
  • Reclines
  • Mtn. Climbers
  • Kettlebell Swing
  • Sit-outs
  • Ball slams

HIIT 061717

Saturday, 17June17

Warm-up: 9 min AMRAP

  •  1 min Jump Rope
  •  25 Air Squats
  • 20 Toe Taps
  • 15 Mtn Climbers
  •  10 Long Sit-ups
  •  5 Push Through Push-ups
  • 100m  Sprint

Pre-game:

6 min EMOM Partner Tag –  perform 3 Step Over Box Jump Burpees then tag your partner and they do the same. The remaining time is your rest.

Switch starter each round.

 

Workout:

3 Rounds:

  • 3 Hang Squat Cleans
  • 6 Wallball

300M Run

1:00 Rest

3 Rounds:

  • 4 Hang Squat Cleans
  • 8 Wallball

300M Run

1:30 Rest

3 Rounds:

  • 5 Hang Squat Cleans
  • 10 Wallball

300M Run

2:00 Rest

3 Rounds:

  • 6 Hang Squat Cleans
  • 12 Wallball