HIIT 031817

Saturday, 18Mar17

 

Free-style warm-up: 10 min

 

3 min Ab Routine: (20/10 – 9 cycles)

  • Archers

 

Pre-game: 5 min each

  • 10 Banded Squats
  • 10 Banded Walks (5f/5b)
  • 10 Banded Lateral Walks (5r/5l)

rest 1:30

  • 10 Superband Curls
  • 10 Superband Pull-downs
  • 10 Superband Push-ups
  • 10 Chin-ups

rest 1:30

  • 10 Chest Pull-aparts
  • 10 Overhead Pull-aparts
  • 10 Face-pulls
  • 5 Pull-ups

 

Workout: 3 Rounds:

  • 21 Hand Release Push-up
  • 7 Thrusters

Followed by 3 Rounds

  • 14 Jump Squats
  • 7 Shoulder Presses

Followed by 3 Rounds

  • 7 Burpees
  • 21 Kettlebell Swings

LIFT 031717

LIFT

Friday, 17Mar17

Weekly Warm-up: 30 seconds of…

  • Dynamic Squats
  • High Knee Skips
  • Butt Kickers
  • Alt. Lateral Lunge Jumps
  • Frankenstein High Kicks w/Double Arm Reach
  • Groiners to T-Stab
  • Hollow Rock
  • 1:30 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 Deadlifts 5-5-5-3-3-3…

Meta Shred Circuit: Tabata Time

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

  • DB Snatches (switch@rounds)
  • Sit-outs
  • KB Cleans
  • Frog Push-ups
  • Dynamax Rollouts

LIFT 031617

Lift

Thursday, 16Mar17

 

Weekly Warm-up: 30 seconds of…

  • Dynamic Squats
  • High Knee Skips
  • Butt Kickers
  • Alt. Lateral Lunge Jumps
  • Frankenstein High Kicks w/Double Arm Reach
  • Groiners to T-Stab
  • Hollow Rock
  • 1:30 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…
  • DB Lateral to Rear Flyes 5-5-5-3-3-3…

Meta Shred Circuit: Tabata Time

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

  • DB Front Raises
  • Sit-outs
  • KB Swings
  • Push Through Push-ups
  • DB High Pulls

LIFT 031517

LIFT              

Wednesday, 15Mar17

 

 

Warm-up: 30 seconds of…

  • Dynamic Squats
  • High Knee Skips
  • Butt Kickers
  • Alt. Lateral Lunge Jumps
  • Frankenstein High Kicks w/Double Arm Reach
  • Groiners to T-Stab
  • Hollow Rock
  • 1:30 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…
  • DB Flyes 5-5-5-3-3-3…

Meta Shred Circuit: Tabata Time

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

  • DB Pullovers
  • Burpees
  • Skaters
  • Mtn. Climbers
  • Push-ups

LIFT 031317

LIFT

Monday, 13Mar17

 

Warm-up: 30 seconds of…

  • Dynamic Squats
  • High Knee Skips
  • Butt Kickers
  • Alt. Lateral Lunge Jumps
  • Frankenstein High Kicks w/Double Arm Reach
  • Groiners to T-Stab
  • Hollow Rock
  • 1:30 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 Squats 5-5-5-3-3-3…
  • BB Stationary Lunges 5-5-5-3-3-3…

Meta Shred Circuit: Tabata Time

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

  • DB Frog Hip Thrusts
  • Crab Toe Taps
  • Sumo DB Deadlifts
  • Squat Thrusts
  • Evil Jumps

_____________________

HIIT 031117

Saturday, 11Mar17

Warm-up: 10 minutes

Jump Rope 2 minutes the mobility & stretching fun

 

Core: 3 minute AMRAP

  • 10 Dbl V-ups
  • 10 Side Plank Raises R
  • 10 Side Plank Raises L

 

Pre-Game: 2 4-Minute Ladders (EMOM)

  • 3 Burpees + 2 DB Snatch
  • 3 Burpees + 4 DB Snatch
  • 3 Burpees + 6 DB Snatch
  • 3 Burpees + 8 DB Snatch

Rest 1-Minute

  • 7 KB  Swings + 1 KB Snatch Pulls
  • 7 KB Swings + 3 KB Snatch Pulls
  • 7 KB Swings  + 5 KB Snatch Pulls
  • 7 KB Swings  + 7 KB Snatch Pulls

 

Workout: ( Triplets)

Perform each triplet for 6 minutes (20 second intervals non-stop),  rest for 1 minute after 3 minutes, rest 1 minute then move to the next triplet and do the same.

Triplet #1

  • Kettlebell clean R
  • Kettlebell clean L
  • Mountain Climbers

Triplet #2

  • Kettlebell high pulls
  • Dumbbell thrusters
  • Russian Twist

Triplet #3

  • Goblet squats
  • Squat Thrusts
  • Push-ups

HIIT 031017

Friday, 10Mar17

Warm-up: 4rds

  • 1 min Jump Rope
  • 16 Sit-up (Any variation)
  • 1  min on the Bike
  • 9 Sit-ups (any variation)

Pre-game : 7 Minutes Cap

  • 10 KB Swings (R)
  • 5 KB Push Press (R)
  • 10 KB Swings (L)
  • 5 KB Push-Press (L)

– continue unti 1 KB Push-Press (R) & 1 KB Push-Press (L) . KB Swings are always 10 reps

 

Workout:

3 Rounds For Time:

  • 10 Goblet Squat
  • 15 KB Swings
  • 20 Renegade Row (no push-ups)
  • 15 Skater Hops
  • 10 DB Hang Squat Clean Thrusters

HIIT 030917

Thursdsy, 09Mar17

Warm-up:

100m, 200m, 100m,200m Run (perform each movement for 30 seconds between each run)

  • Dynamic Squats
  • Rear Lunge w/ High Kick (R)
  • Rear Lunge w/ High Kick (l)
  • Downward/Upward Dog

 

Core: 3rds

  • 20 Plate Rainbows
  • 50 Weighted Flutter Kicks (Same Plate)

 

Workout: 24 minute cap

  • Round 1: 6 reps per exercise
  • Round 2: 7 reps per exercise
  • Round 3: 8 reps per exercise
  • Round 4: 9 reps per Exercise
  • Round 5: 10 reps per exercise

movements: Select from the choices

  • Squat Variation (Goblet, Front or Back Squat)
  • Horizontal Push (Bench or Floor Press, Push-up)
  • Hip Hinge Variation (Deadlift, KB Swing, Hang Clean or Snatch)
  • Vertical Press (Military Strict Press/Push-Press)
  • Pull (Pull-up, Chin-up, Row)

HIIT 030817

Wednesday, 08Mar17

Warm-up: 2rds

  • 1 minute Skipping W/Clapp
  • 30 seconds Mtn Climber
  • 1 minute (20 sec) Jumping-Seal-Fling Jacks
  • 30 seconds Frog Push-ups
  • 1 minute (20sec) Forward-lateral-Rear Lunges
  • 30 second Groiners
    1:30 Jump Rope

 

Pre-game: 8 EMOM

Odd: 20 second Plank + 20 Switches

Even: 20 Second Push-up Hold + 6 Hand Release Push-ups

 

Workout:

More Kettlebells

30/15 4rds  NO REST between rounds

  • Kettkebell Swings
  • Tactical Lunge
  • Kettlebell Plank Row*
  • Figure 8 to Hold w/ Twist
  • Kettlebell Sit-up (R)**
  • Kettlebell Sit-up (L)**
  • Kettlebell Scissor Kicks***

* hold a high Plank position with the KB on the ground underneath your chest row right with left hand on the ground then row left with right hand on the ground

** lay on ground with KB in the right hand Press and Sit-up the do the same with the left hand

** place Kettlebell on the ground and perform scissor kicks ( move around the KB)

 

 

 

 

 

 

 

 

underneath you

 

 

 

 

 

 

 

 

 

 

 

 

 

HIIT 030717

Tuesday, 07March17

Warm-up: 2 rounds
30 seconds each:

  • Air Squats
  • Jumping Jacks
  • Skips
  • Lateral Lunges
  • Arm Circles
  • Up/Down Dog
  • Push-up to Toe Tap
    1:30 minute Jump Rope

 

Pre-game: 10 minutes

Min #1 – 1 min Jump Rope
Min #2 – 40 Air Squats
Min#3 – 30 Split Jumps
Min# 4 – 20 Ankle Jacks
Min# 5 – 10 Squat Thrusts

 

Workout:

40 work / 20 rest timed routine for 4 rounds

  •  Single Arm KB Floor Press
  • Single Arm KB High-pulls
  •  Single Arm KB Thrusters
  • Ball Slams
  • Burpee Pull-ups
  • Single Arm KB Deadlifts

*Alt sides each round on all Single Arm movements