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HIIT : Monday 18th June 2018

Warm Up
Warm Up 3 rounds:
1 lap Run
10 each Dead Bug
10 each Bird Dog
10 Inchwoms
Metcon
HIIT.18.06.18
GRAB YA BALL
Working in interval 45 sec work & 15 sec rest.
Get 1 min rest every 5rounds

50 Reps Half Burpees to Front Press Squat with Ball
10 Air Ball
10 Russian Twist w/ Ball
10 Jumping Lunges
10 Abs Roll

Repeat the set but reduce 10 reps for the
airball till u reach your last set of:
10 Reps Half Burpees to Front Press Squat w/ Ball
10 Air Ball
10 Russian Twist w/ Ball
10 Jumping Lunges
10 Abs Roll

*Once u finish,u need to wait till everyone
done & do 10 V Up & 10 Push Up while u waiting!

HIIT : Monday 11th June 2018

Warm Up
Warm Ups 3 rounds
1 LapsRun
10 Pause Squats
15 Band Good Mornings
10 Alt Dead Bugs
Band X Walk
Metcon
HIIT.11.06.18
For time, working 40 sec work, 20 sec rest*
rest 1 min every 6 rounds

Grab da Box (24/20) & KB (16/12):
5 Burpees Box Jump
50 KB Goblet Squat
10 Burpees Box Jump
40 American KB Swing
15 Burpees Box Jump
30 KB SDHP
20 Burpees Box Jump
20 each Single Arm KB Power Clean-Squat-Press
25 Burpees Box Jump
10 Inchworms Push Up with alt KB Tap

Wait for EVERYONE to finish,
in remaining time do AMRAP:
10 V Ups

HIIT : Saturday 9th June 2018

Warm Up
Warm Up, an easy 3 rounds:
50 Single Under
40 Mountain Climbers
30 Air Squat
20 Sit Up
10 Cal Bike
Metcon
HIIT.09.06.18
Sand Ball Workout
Workout: 6 Rounds, (30:10), 1 min rest

Burpees, Pick Up the Ball and Throw behind
Plank Ball Transfer to Uneven Push Up
Squat with Front Push
Boat Hold with Ball Press
Plank Shoulder Tap with Ball
Kneeling Slam Ball
Box Walk overs With Ball

HIIT : Friday 8th June 2018

Warm Up
4 Laps Run or 30 cal Bike
Inchworms to Cobra
Table Top Dip Toe Touches
Metcon
HIIT.08.06.18
Divide members into 7 groups
(25:15)
Single Leg Burpees with Side Hop
Jumping Jack + Knee Tuck
Skip Lunges
Plank T Rotation Jack
Single Leg Bench Ploys
Bench Bunny Hops
Sit Up to Table Top Bridge

HIIT : Wednesday 6th June 2018

Warm Up
SWEATY WARM UP
Metcon
HIIT.06.06.18
PLATE WORKOUT
8 Minute AMRAP each exercise
25lbs/15lbs

100 Jump Rope

10 Plate Halos
10 Plate Press
10 Plate Bent Over Row

REST 2 MIN

100 Jump Rope

10 Plate Jump Lunges
10 Kneeling to Goblet Squat
10 Curtsy Plate Lunge

REST 2 MIN

100- Jump Rope

Sit Up Plate Press
Knee tuck with Plate Pull Over
Boat Hold with Plate Russian Twist

HIIT : Monday 4th June 2018

Warm Up
4 Laps Run
3 Back to Back Bear Crawl
2 round of Board Jump
1 Min Jump Rope
Metcon
HIIT.04.06.18
Do it in interval of
40 sec work /20 sec rest
Rest 1 min every 5 rounds

60 Squat and Calf Raises
10 Burpee Box Jump
50 Each Slow Air Bike
10 Burpee Box Jump
40 each Box/ Bench Bunny Hops
10 Burpee Box Jump
30 Tricep Box Dips
10 Burpee Box Jump
20 Explosive Box Push Up
10 Burpee Box Jump
10 Inchworms Shoulder Taps

Wait for your friend, in remaining time
do Spiderman Elbow Plank

REST 2 MIN
and go back up again from

HIIT : Saturday 2nd June 2018

Warm Up
3 laps Run
2 Lap Long Step Run
1 Lap Walking Lunges
Metcon
HIIT.02.06.18
On Interval of 30 sec work and 15 sec rest:

2/4/6/8/10/12/14/16/18/20 DB Deadlift to Upright Row
20/18/16/14/12/10/8/6/4/2 DB Thruster
Wait everyone to finish! In remaining time: Wall Sit

Rest 2 min

Push Up
Renegade Row
12????1 (12/12, 11/11, 10/10,…1/1)
Wait everyone to finish! In remaining Time: do Boat Hold

Rest 2 min

Finisher
50 Abs Bikes
40 Spiderman Elbow Plank (Knee out to elbow)
30 Plank Jack
20 Commandos
10 V Ups
3 rounds for time

HIIT : Wednesday 30th May 2018

Warm Up
3 Rounds of
21 Jumping Jacks
15 Band Good Mornings
9 Each Climbers
Metcon
HIIT.30.05.18
Tabata Strength Circuit
7 Deadly Movements for 7 Rounds (20:10)
Thruster
Renegade Row
Alt DB Snatch
Boat Hold with DB Transfer
AirBike
Double Box Weighted Leg Raises
DB Deadlift to Goblet

HIIT : Monday 28th May 2018

Warm Up
100 SU
Air Squat
Lunges Twist
Climbers
3 rounds
Metcon
HIIT.28.05.18
SWEATY Monday
WO1:
Board Jumps forward, do High knees Backward and do 1 Burpees, repeat till you get 10 burpees.
In remaining time, hollow hold

WO 2:
1-2-3-4-5-6-7-8-9-10 Push Up
10-9-8-7-6-5-4-3-2-1 OH Jumping Lunges

WO 3:
Abs Finisher 4 rounds 30 sec each straight!
MAX Butterfly Sit Up
MAX Russian Twist
MAX Running Climbers
Elbow Plank
Rest 30 sec, repeat

HIIT : Saturday 26th May 2018

Warm Up
Run & Dynamic WarmUp
Metcon
.
HIIT.26.05.18
Working in interval for 1min work, 30sec rest.
Rest 30sec longer everytime you finish 5round

50 Reps Air Ball/ Scale down to Ball Thruster
10 each Toe Taps
10 Abs Roll
10 Each Alt OH Jump Lunges/ Regular Lunges

Repeat the set but reduce 10 reps for the airball till you reach your last set of:
10 Reps Air Ball/ Scale down to Ball Thruster
10 each Toe Taps
10 Abs Roll
10 Each Alt OH Jump Lunges/ Regular Lunges

*Once you finish, you need to wait till everyone
done, do Plank Hold/Hollow while you waiting!

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