LIFT 041417

Friday, 14Apr17 (Burpee Day 24)

Warm-up: 12 minutes

Mobilize + 30 seconds of burpees every time you hear the clock

3 min Abs Routine: 30 sec ea.

  • Dmax Wall Slam Sit-ups
  • Curl-ups
  • Switches

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 Bench Press
  • BB Romainian Dead-lifts

Meta-Shred Circuit:

This is a 25 second work with a 10 second recovery 4 rounds no rest

  • DB Man-makers
  • DB Close Grip Presses
  • KB Swings
  • Med Ball Alternating Push-ups
  • Tuck Jumps

LIFT 041317

LIFT ( Burpee Day 23)

Thursday, 13Apr17

Warmup – 2 rounds of

30 seconds each of…

  • Drop Squats
  • Alternating Forward Lunges
  • Push-up to Toe Tap
  • Cosack Stretch
  • Bear Crawls

1:30 minute Jump Rope

3 minute Static Ab Routine – 30 sec each (9 cycles)

  • Plank,
  • Hollow Out
  • Superman

Partner Up / IGOUGO for 12  minutes

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…Challenge yourself !!!!

  • 1 Clean, 1 Front Squat, 1 Press
  • 2 Clean, 2 Front Squat, 2 Press …

Continue until both partners perform 5 of each  movement then drop reps back to 1 and climb up the ladder until 12 minutes expire
Meta-Shred Circuit:

This is a 25 second work with a 10 second recovery 4 rounds (20 cycles) no rest between rds

  • High Knees
  • Sumo Burpees
  • Knee-Knee-Stand w single Racked KB (KB on right side lead with righ knee)
  • Figure 8 to Hold
  • KB Swings

LIFT 041217

LIFT

Wednesday, 12Apr17

 

Weekly Warm-up: 30 seconds of…2 rounds

  • Static Deep Squat
  • Skipping
  • PVC Shoulder Passes
  • PVC Lunges Fro/Rear (switch@rounds)
  • Tree Climb (switch@rounds)
  • Groiner w/ T-Stab
  • Pushup to Toe Taps
  • After 2 rounds 3:00 min Jump Rope

3 minute Ab Routine:

10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Routine

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 Squat Cleans 5-5-5-3-3-3…
  • BB Muscle Snatch 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • Burpees
  • DB Snatches
  • Recline Wide O/H Pulls
  • Mtn. Climbers
  • Battle Ropes

LIFT 041117

LIFT

Tuesday, 11Apr17

 

Weekly Warm-up: 30 seconds of…2 rounds

  • Static Deep Squat
  • Skipping
  • PVC Shoulder Passes
  • PVC Lunges Fro/Rear (switch@rounds)
  • Tree Climb (switch@rounds)
  • Groiner w/ T-Stab
  • Pushup to Toe Taps
  • After 2 rounds 3:00 min Jump Rope

3 minute Ab Routine:

10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Routine

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 Snatch Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • Burpees
  • Bent Over Lateral Raise
  • Face Pulls
  • Heavy Single Arm Push Press
  • Pike Presses

LIFT 041017

LIFT

Monday, 10Apr17

 

Weekly Warm-up: 30 seconds of…2 rounds

  • Static Deep Squat
  • Skipping
  • PVC Shoulder Passes
  • PVC Lunges Fro/Rear (switch@rounds)
  • Tree Climb (switch@rounds)
  • Groiner w/ T-Stab
  • Pushup to Toe Taps
  • After 2 rounds 3:00 min Jump Rope

3 minute Ab Routine:

10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Routine

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 Bent Over Rows 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • Burpees
  • KB Single Leg Dead-lifts
  • DB Renegade Rows
  • KB Behind-the-Back Shrugs
  • Crab Toe Taps

HIIT 040917

Sunday, 09Apr17 (Burpee Day 19)

REMINDER:  OPEN GYM TODAY 8:30-10:30

HIGH ROCK TRAINING – 3-5 MILE TRAIL RUN. MEETING AT 8:30 @ 200 NEVADA AVE, 10306

 

Warm-up: 2 Rounds

  • 30 Walking Lunge Steps
  • 20 Jumping jacks
  • 10 Push- Through Push-ups
  • 5 Broad Jump Burpees
  • 1 minute Jump Rope

 

Pre-game: 8 min Cap

Warm up your Squat

Between sets….

  • 10 Bodyweight Step Ups
  • 10 Split Jumps
  • 10 Lateral Lunges

 

Workout: Tabata Style

6 rounds of 20 seconds work/10 seconds rest

Stay at one movement for 6 rds stations, take 1 minute rest, then move to the next movement.

Go full blast at every station for each round, keeping the reps consistent throughout.

  • Burpees
  • Squat Jumps
  • Battle Ropes
  • AirDyne Bike
  • Carb Toe Touches
  • KettleBell Swings

HIIT 040817

Saturday, 08Apr17 (Burpee Day 18)

 

Partner Warm-up: 2rds

1 minute Jump

  • 10 Buddy Push-ups
  • Head to Head Bear Crawl <—->
  • Wheelbarrow Walk <—->
  • 25High Five Partner Sit-ups

Perform the following movements for 4 rounds for time:

  • 20 Split Jumps
  • 15 KB swings
  • 20 Double leg v-ups (hands 2 toes)
  • 10 DB Thrusters
  • 20 Ball slams
  • 5 Burpees

Take rest as needed.

HIIT 040717

Friday, 07Apr17 (Burpee Day 17)

 

Warm-up:  3rds

  • 1 minute jump rope
  • 20 Dynamic Squats
  • 15 Mtn Climbers (r+l=1)
  • Shuttle run <—-> x2

 

Pre-Game: 5-  Minute AMRAP

  • 20 Kettlebell Swings
  • 15 Air Squats
  • 10 Push-ups
  • 5 Burpees

20 Second Rest

 

Workout: 2 Rounds

600M Run (202 and back)

  • 40 Switches (r+l=1)
  • 20 KB Front Squats
  • 20 TRX Reclines

300M Run

  • 20 Switches (r+l=1)
  • 10 KB Front Squats
  • 10 TRX Reclines

HIIT 040617

Thursday, 06Apr17 (Burpee Day 16)

Warm-up: 3 Rounds

  • 30 Walking Lunge Steps
  • 20 Jumping jacks
  • 10 Push- Through Push-ups
  • 3 Broad Jump Burpees
  • 1 minute Jump Rope

 

Pre-Game: 10 Rounds

  • 5 Push-ups
  • 7 Box Jumps

 

Workout:

This is a 35 second work / 15 second rest with a 40 second rest in between rounds for 4 rounds.

  • Halos (switch@rds)
  • KB Swings
  • Suitcase Deadlift Reaches
  • KB Clean and Press
  • Lateral Slamball
  • Snatch Pull to Squat Thrust

HIIT 040517

Wednesday, 05Apr17 (Burpee Day 15)

Warm-up: 2rds

20 seconds each of :

  • Air Squats
  • Seal Jumps
  • Butt Kickers
  • Heisman Lateral Steps
  • Rear Lunge with a High Knee Jump
  • Shoulder Taps
  • Mtn. Climbers
  • Downward/Upward Dog

 

Burpee Challenge: 7-Minute Burpee EMOM

1 Burpee Every 12 Seconds
1 Burpee Every 10 Seconds
1 Burpee Every 8 Seconds
1 Burpee Every 6 Seconds
1 Burpee Every 5 Seconds
1 Burpee Every 4 Seconds

 

Pre-Game: 8 min

20 BB Shoulder Press (off rack)

* pick a weight where you can do 4 sets of 5 reps

then with the remaining time AMRAP this

  • 5 Chin-ups
  • 10 Trx Face-pulls
  • 20 sec Battle Rope

 

Workout:

6 rounds at one station before moving to the next. work/rest: 20/10

Rest 1 minute after completing two movements.

  • Jumping Pull-up
  • Kettlebell Swings
  • Rest 1 min
  • Half Burpees
  • Dumbell Push Press
  • Rest 1 min
  • Mountain Climbers
  • Air Squats