HIIT 051317

Saturday, 13May17

Warm-up:
2 min Jump Rope followed by 2rds of the following

30 seconds each movement.

  • Jumping Jacks
  • Chest Band Pull-aparts
  • Overhead Band Pull-aparts
  • Forward / Rear Lunges
  • Shoulder Taps
  • Up/Down Dog

 

Pre-Game: 6-Minute AMRAP

  • 3 Deadlifts (BW)
  • 6 Over the Bar Burpees
  • 12 Mountain Climbers ( HOB)

 

Workout: Metabolic Masher

30 seconds work/15 seconds rest ( 5 rds )

  • Kettlebell High Pulls
  • Skaters
  • Kettlebell Tactical Lunge
  • Dynamic squats
  • Kettlebell Figure 8 to Hold
  • Flings

 

HIIT 051217

Friday, 12May17

Warm-up:

3 rounds

  • 1 min Jump Rope
  • 30 sec Air Squats
  • 30 sec Groiner with T-stab
  • 30 sec Upward/Downward Dog
  • 30 sec Plank

 

Pre-Game: 9 Minute EMOM

  • 3 Power Snatches + 3 Push Press
  • 6 Long Sit-ups + 6 Rev Knee Crunch
  • 9 Push-ups + 9 Mtn Climbers (r+l=1)

 

Workout: 3rds

  • 30 Sec Airdyne Bike/ SkiErg
  • 10 DB Thrusters
  • 20 Push-ups
  • 30 Mtn. Climbers
  • 40 Med ball slams

LIFT 051117

Thursday, 11May17

Warm-up: 3 rds

  • 1-Minute Jump Rope
  •  

    30 Second Squat Hold

  • 30 Second Hang 
  • 30 Second Plank

 

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

  • Back Squats: 5 sets of 5 reps + 2 set of BB Squats Jumps 10 reps
  • 100 Sit-ups: 4 sets or less
  • Heavy Farmers Carry: Any Object  2 lengths of gym = 1rd – 3 rds. Every break = 5 Burpees

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

 

Finisher: (18 minutes)

  • Minute 1: 18 Push-ups
  • Minute 2: Max Reps Wallball
  • Minute 3: 18 Kettlebell Swings
  • Minute 4: 1 min Jump Rope
  • Minute 5: Max Reps Air Squats
  • Minute 6: 18 Squat Thrust

 

– Core: Partner D-max Ab Wheel

7 Overhead Toss
7 Chest Pass
7 R hand Push Pass
7 L hand Push Pass
7 Long Arm Toss R
7 Long Arm Toss L

LIFT 051017

Wednesday, 10May17

-Warm-up: 2rds (20 sec each)

  • Med-ball Squat & Push
  • Med-ball Jacks
  • Med-ball R side Chop
  • Med-ball L side Chop
  • Med-ball R side Hip Extension
  • Med-ball L side Hip Extension
  • Med-ball Push-up (alt sides @ each rd)
  • Med-ball V-ups

*Flow from one movement to the next without pausing or hesitating

 

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

  • BB Overhead Press: 5 sets of 6 reps + 2 set of 3
  • Push-ups: 50 Reps – 3 sets or less
  • Bench Dips: 50 reps – 3 sets or less (hands and feet on bench- weighted optional)
  • Dbl KB Row – 5 sets of 5reps

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

 

– Finisher:  9-Minute EMOM

Min 1-3: 3 Burpees + 7 Squat Clean Thruster

Min 4-6:  5 Burpees + 5 Squat Clean Thruster

Min 7-9: 7 Burpees + 3 Squat Clean Thruster

 

– Core: Partner D-max Ab Wheel

  • 7 Overhead Toss
  • 7 Chest Pass
  • 7 R hand Push Pass
  • 7 L hand Push Pass
  • 7 Long Arm Toss R
  • 7 Long Arm Toss L

LIFT 050917

Tuesday , 09May17

-Warm-up: 2rds (30 sec each)

  • Skips
  • Seal Jacks
  • PVC Pass Through
  • Groiners w/ T-stab
  • Push Through Push-up
  • Supermans
    1:30 Jump Rope

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

  • Floor Press: 5 sets of 8reps + 2 set of 3
  • Chin-ups: 32 Reps – 4 sets or less
  • DB Forward Raise – 6 sets for 6 reps (3r/3l)

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

-Finisher: 4rds 20/10 Non-stop

  • Bent Over Lateral Raise
  • Sit-outs
  • KB Shoulder Pass
  • Squat Thrusts

-Core: Partner D-max Ab Wheel

  • 7 Over Head Toss
  • 7 Chest Pass
  • 7 R hand Push Pass
  • 7 L hand Push Pass
  • 7 Long Arm Toss R
  • 7 Long Arm Toss L

LIFT 050817

Monday, 08May17

Warm-up: 2rds (30 sec each)

  • Banded Air Squats
  • Banded Forward March
  • Banded High Knees (switch @ each Rd)
  • Quad Stretch w/Opposite Arm Reach
  • Tree Climb
    1:30 Jump Rope

Partner Workout: Move quickly, support and spot each other at all times – NO EXCEPTION

Legs & Back

  • Deadlifts : 5 sets of 8reps + 2 set of 3
  • Pull-ups: 32 Reps – Goal is 4 sets or less
  • KB Single Leg Squat – 6 sets for  3 reps each side

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

Finisher: 4rds 20/10 Non-stop (Circuit Style)

  • Switches
  • KB Swings
  • Goblet Squats
  • Junping Pull-ups

Core:

Partner D-max Ab Wheel ( coach will explain)

050717

Sunday, 07May17

Warm-up: 2rounds

Jump rope 1 1/2 minutes

30 sec of each

  • Skips
  • Dynamic squats
  • Seal jacks
  • Butt kickers
  • Push ups
  • Mountain climbers

 

Pre-Game:

300M Run + 25 Squats in the Lot

200 M Run + 20 Squats in the Lot

300 M Run + 15 Squats in the Lot

200M Run + 10 Squats in the Lot

Workout: 4 rds

40 seconds work/20 seconds rest with 1 min rest between each round

  • DBl Kettlebell Clean
  • KB See Saw Press
  • Dbl Kettlebell Front Squat
  • Kettlebell Single ARm High Pull
  • V-situps

HIIT 050617

Saturday, 06May17

 

Warm-up: 12 min

Mobile, Agile, Hostile

“Remeber the Titians”

 

Pre-Game: 9 Minute EMOM

  • 3 Power Snatches + 3 Push Press
  • 6 Long Sit-ups + 6 Rev Knee Crunch
  • 9 Push-ups + 9 Mtn Climbers (r+l=1)

 

Workout: Conditioning Circuit

5 basic movements, but very physically demanding and complement each other.

5 rounds total of 30 seconds work/15 seconds rest

  • Kettlebell Swings
  • Battle Rope
  • Box Jumps
  • Airdyne Sprints
  • 180 Slamball

HIIT 050517

Friday, 05Apr17

 

Warm-up: 2rds

2 min Jump Rope (followed by 30 sec each movement)

  • Jumping Jacks
  • Chest Band Pull-aparts
  • Overhead Band Pull-aparts
  • ALt Rear Lunges
  • Shoulder Taps
  • Up/Down Dog

 

Pre-game: 8 min

Thrusters/Burpees

  • Minute 1: 1 Thruster + 1 Burpee
  • Minute 2: 2 Thrusters + 2 Burpees
  • Minute 3: 3 Thrusters + 3 Burpees

Continue through 8 + 8

 

Workout:

In celebration of Cinco de Mayo we will be performing a 50 second work / 30 second recovery of the following movements for 5 rounds non-stop.

  • Reclines
  • Wallball
  • KB Snatch Pulls
  • Burpee & half

 

HIIT 050417

Thursday, 04May17

 

Warm-up: 2 Rounds

  • 40 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Squat Jumps

1 min Jump Rope

 

Partner Pre-game:

Partner A performs…..

  • 5 Bumper Plate Burpee Jumps
  • 5 Bumper Plate Snatches

Partner B performs Wall-Sit until Partner A performs the above ……. then switch and  repeat for 6 min

 

Workout:

600M Run (202)

Followed By:

5 – 10 – 15 – 20 – 25

  • Back Squats (115/75)
  • Sumo Deadlift High-pull

Ending with:

600M Run (292)

 

Strength: 3rds

  • Sled Push <—->