Archives

HIIT : Monday 22nd October 2018

Warm Up
Board Jumps to 1 burpee and crawl back,
repeat till you get 4 BURPEES and then
2 laps skip run
Metcon
HIIT.22.10.18
8 MIN EMOM
Odd: 8 Push Up/ Commandos + Max V Ups
Even: 8 Crab Toe Touches + MAX Spider Lunge

8 MIN EMOM
Odd: 8 Half Burpee to Squat + MAX Plank Alt Reach
Even: 8 Jumping Lunges + MAX Reversed Plank Marched

8 MIN EMOM
Odd: 8 Sumo Jacks to Jump Squat + MAX Plank Jacks
Even: 8 Kneeling to Junp Squat+ Max Alt Knee tuck Toe Touches

HIIT : Saturday 20th October

Warm Up
Dynamic Warm Up
Metcon
HIIT.20.10.18
Continuos Grind’
2-3 ppl each team

6 Stations, 8 rounds, 2 Movements, 25sec ON, 15 sec REST

1st Station:
Wall Ball
Donkey Hops Over D Ball

2nd
Bunny Hops
Max Effort Row

3rd
Hollow Hold
Burped Battle Rope

4th
Row Lunges
Elbow Plank KB Taps

5th
Slam Ball Squat
Russian Twist

6th
Hanging leg Raises/ Knee Tuck
Push Up

HIIT : Friday 19th October 2018

Warm Up
Dynamic Warm Up
Metcon
HIIT.19.10.18
Grab a sand ball!
30 sec ON 10 sec OFF
Repeat 5 rounds

Slam Ball Lunges

Burpees and Throw

Lying to Stand up

Halos to Squat

Hollow to Russian Twist

In In Out Out Plank

HIIT : Wednesday 17th October 2018

Warm Up
Warm Up 3x
1 Lap Run
5 Inchworms to Shoulder Taps
10 Jump Squat
15 Crab Toe Touches
Metcon
HIIT.17.10.18

Grab a D Ball (14/10)

Elbow Plank to Ball Taps
Burpees to Jump with Ball
OH Backward Lunges
Kneeling with Air Ball Throw
Russian Twist w/ Ball
Spiderman Climbers with Ball

HIIT : Monday 15th October 2018

Warm Up
Warm Up 3x
100 SU
Inchworms Push Up
Lateral Walk Squat
Metcon
HIIT.15.10.18
Monday Madness

Sync Burpee Complex 4 ROUNDS
10 HR Push Up
10 Plank to Squat
10 Jump Squat
1 Lap Run

1:
30’ High Knees
30’ Mt Climbers
30’ Split Squat
30’ REST

2:
30’ Sumo Jacks
30’ Butterfly V Ups
30’ Push Up to Bear Crawl Squat
30’ REST

3:
30’ Plank Jacks
30’ Commandos
30’ Hollow
30’ REST

HIIT : Saturday 13th October 2018

Warm Up
Fun Sweaty Dynamic Warm Up
Metcon
HIIT.13.10.18
Team of 3!
45 min ON, 15 sec OFF. Repeat 5 rounds each station

6 Stations

Burped Wall Ball
Weighted DB Box Step Over
Rowing
KB Squat High Pull
GTOH Plate
Ring Row

HIIT : Friday 12th October 2018

Warm Up
Dynamic Warm Up
Metcon
HIIT.12.10.18
20ON, 10 OFF, 4 ROUNDS EACH, 1 min rest

Tabata Core
Paused Mt Climbers
Alt V Sit
Elbow Plank Slow Jack
Hollow Hold

Tabata Upper Body
Commandos
Tempo HR Push Up
Table Top Toe Touches
Hold Reversed Plank

Tabata Lower Body
Fire Feet to Jumping Squat
Hold Squat
Lateral Jump
High Knees

HIIT : Wednesday 10th October 2018

Warm Up
WARM UP 3 rounds
1 Lap Run
5 Inchworms push Up
15 Banded Pull Apart
30 sec Hollow
Metcon
HIIT.10.10.18
Grab a pair of DB (10/7,5)
5 ROUNDS EACH WO
40 SEC ON 20 SEC OFF
1 min rest in between WO
WO1:
8 DB High Pull + MAX Commandos
WO2:
8 DB Floor Chest Press + MAX HR Push Up
WO3:
8 Thruster + MAX Jumping Lunges
WO4:
8 Renegade Row + Max Burpees
WO5:
8 DB Stiff Deadlift + MAX Sumo Squat Jacks

HIIT : Monday 8th October 2018

Warm Up
Dynamic Warm Up
Metcon
HIIT.08.10.2018
Grab a Box
each box for 2 person

40sec ON, 20 sec OFF
Repeat 6 rounds

Box Dips to March
Step Up to Lunges Back and Skip
Declined Shoulders and Knee Taps
Burpee Box Jump
Box Explosive Push Up
High Knee Box Touches

HIIT : Saturday 6th October 2018

Warm Up
3 rounds of:
6 Inchworms Push Up
2-length Walking Lunges
21 each High Knees
Metcon
HIIT.06.10.18
Anniversary HIIT WOD
3 Workout Splits
6 EMOM
2 MOVEMENTS every MINUTE
21sec for EACH MOVEMENT!

WO1:
21 sec Air Squat to Jump Squat
21 sec HR Push Up Commandos
REST in remaining minute

WO 2:
21 sec Lateral Plank Walk to Toe Touches
21 sec Paused Reversed Plank Marched
REST in remaining minute

WO 3:
21 sec 360 jump to Tuck Jump
21 sec Kneeling to Fire Feet
REST in remaining minute

Anniversary FINISHER:
3 rounds of AFAP
6 each Crazy Plyo Split Squat
2 laps sprint
21 Burpees to Squat

Older posts