HIIT 121716

Saturday 17Dec16

Warm-up: 2rds ….my favorite

  • Warm-up: 2rds
  • 1 minute Skipping W/Clapp
  • 30 seconds Mtn Climber
  • 1 minute (20secea) Jumping-Seal-Fling Jacks
  • 30 seconds Frog Push-ups
  • 1 minute (20secea) Forward-lateral-Rear Lunges
  • 30 second Groiners
    1:30 Jump Rope

 

Pre-game:  6-Minute Partner AMRAP

  • 12 Dumbbell Snatches (6 Each Arm)
  • 12 Slam Ball
  • 20 Second Rest

*At the 6 minute marke 12 Burpees

 

CustomFitWorkout:

Work in groups of 2-5 and create your own full body workout by selecting 1 exercise from the following categories.

Then perform those exercises for the following work/rest intervals for 4 rounds with 1 minute rest between rounds.

Times to follow – 60/30, 40/20, 30/15 & 20/10

1. Full Body : Burpees – Slam Ball- Snatch Pull – Thrusters

2. Lower Body: Goblet Squats – Weighted Squat Jumps – Deadlifts – DB Step-ups – Dynamic Squats – Box Jumps

3. Upper Body: DB Push Press- Pull-ups – Renegade Rows-Push-ups – Hang Clean – High Pulls (sumo / reg stance)

4. Core: Plank Variations – Sit-outs – Walk-outs – V-ups – Mtn Climbers

5. Conditioning: Jump Rope- Run- Sled – Airdyne Bike (first come first serve)

If your not sure of a movement …. ask !

Challenge – Challenge – Challenge, you’ll be better for it.

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