HIIT 012817

Friday, 28Jan17

Warm-up: 2 rounds of 30 seconds each:

  • Air Squats
  • Junping Jacks
  • Skips
  • Lateral Lunges
  • Arm Circles
  • Up/Down Dog
  • Frog Jumps
    1:30 minute Jump Rope

 

Pre-Game: 6-Minute AMRAP

Run to 202

In the Remaining Time, AMRAP of:

  • 7 Bumper Plate Snatches (25/15)
  • 7 Push-ups
  • 7 Sit-ups w/ Bumper Plate

20 Second Rest

 

Workout: Team AMRAP

AMRAP #1

10 minutes

200m Run

  •  5 Pull -ups
  • 10 Ball Slams
  • 15 Kettlebell Swings

* partner A Runs and partner B does the do

Score= most rds of Pull-ups/Ball slams/ KBS

AMRAP#2

10 minutes

First round, 1 Burpee, 1 DB Thrusters ~ Second round, 2 Burpees, 2 DB Thrusters. Continue for 10 minutes to get as many rounds as possible for both exercises.

* Alternate

Score = complteded rounds

 

Beach Body Finisher

Dudes: Bench Press

20 Bench Presses at Bodyweight – Find a Partner

Less for time and more for Pecs

Mermaids: Cardio

Run The Loop because we don’t have a pool

 

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