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HIIT : Wednesday 12th December 2018

Warm Up
3rds
1 lap run
5 inchworm to cobra
10 pvc shoulder mobility
10 lunges + torso rotation
Metcon
HIIT.12.12.18
Tabata 8 rds – 20s on:10s off
1. Heavy kb swing
2. Mb thrusters
3. Alt pulse lunge
4. Db snatch
Rest 1 min in between sets

Finisher – upper body
3rds
10 push up
10 bicep curl
10 press up

Rest 1 min

Finisher – abs
Amrap 5 min
10 db sit up
10 window wiper (straight leg)

HIIT : Monday 10th December 2018

Warm Up
Bear Crawl and Run
6 Short Sprint to Run
Burpees Board Jump tp Run
Metcon
HIIT.10.12.18
40:20 for 4 rounds

6 high knees to chest to the ground
Reversed Plank to Table Top
Plank Jack Elbow Touches
Double Split Squat and Skip

9 EMOM
8 V Ups and Knee Tuck + Max Hollow
8 Push Up or Commandos + Max Elbow Plank
8 Half Burpee + Hold Squat

HIIT : Saturday 8th December 2018

Warm Up
Sweaty One
Metcon
HIIT.08.12.18
Spicy Saturday

5 station Obstacles Workout
each station 5 min ON, 1 min REST

Station 1
1 Lap Run
AMRAP Wall Sit to Obliques Wall Touches

Station 2
200m Rowing
AMRAP DB Burpee

Station 3
12 cal Legs Only Bike
AMRAP Annie Press

Station 4
Farmers Carry with Obstacles
AMRAP Commandos

Station 5
15 Push Up
AMRAP Pull (Ring Row or Pull Up)

HIIT : Friday 7th December 2018

Warm Up
Sweaty Ones
Metcon
HIIT.07.12.18
Sandbag Workout

Sandbag Clean to Squat
Sand Bag Drag
Sandbag Lunges
Burpees over Sandbag
Sandbag shouldering Thruster
Sandbag Row

HIIT : Wednesday 5th December 2018

Warm Up
Sweaty One
Metcon
HIIT.05.12.18
Pyramid

20 push up
40 goblet squat
60 mountain climbers
80kb swing
100 sit up
80 kb swing
60 mountain climbers
40 goblet squat
20 push up
Rest 4 mins

EMOM 8 min, 1 for odd – 2 for even
1. 40 db crunch
2. 40 diagonal woodchopper

HIIT : Monday 3rd December 2018

Warm Up
Sweaty ones
Metcon
HIIT.03.12.18
(30:15), 5 rounds
Commandos to T Rotation
Jumpin Jack to Plank Jack
In In Out Out Jump
V Ups to Knee Tuck
Single Leg Touch to Lunges & Skip
Reversed Plank March

HIIT : Friday 30th November 2018

Warm Up
2 rounds of
1 Lap Run
20 Squat + 20 sec Hold Squat
20 Shoulder Tap + 20 sec Plank Hold
20 Bicycle Crunch + 20 sec Hollow Hold
Metcon
HIIT.30.11.18
4 Min AMRAP
repeat 2x each section
1 min rest in between round

Round 1
10 Bear Crawl to Inchworms Push Up
10 Half Burpees to Tuck Jumps
10 each side Jumping Lunges

Round 2
15 V Ups
15(in total) of In n Out Jump Squat
15 each side Table Top Toe Touches

Round 3
20 each leg High Knees
20 Climbers (10 each leg)
20 Butterfly Sit Ups

HIIT : Wednesday 28th November 2018

Warm Up
Dynamic Warm Up
Metcon
HIIT.28.11.18
Circuit I: 3rds
01:00on, 00:10off

Farmers’s carry (12/16 kg)
Push up
Kb swing (8/12 kg)
Kb high pull (8/12 kg)
Burpees
Dbl db press (5kg/7kg)

Rest 1 min
AMRAP 5min-arms
10 dbl db bent over row
10 bicep curl
10 tricep extention

Rest 1 min

AMRAP 5min-abs
10 plank sb drag
10 plank jack

HIIT : Monday 26th November 2018

Warm Up
Hot Spicy Dynamic Warm Up
Metcon
HIIT.26.11.18
Tabata Monday
Tabata 1
Tempo HR Push Up
Squat jacks

Tabata 2:
Commandos
Jumping Lunges

Tabata 3:
Mountain Climbers
Elbow Spider

Tabata 4:
Burpees to Squat
Jumping Squat

Tabata 5:
V Ups
Hollow Hold

HIIT : Saturday 24th November 2018

Warm Up
Sweaty & Fun
Metcon
HIIT.24.11.18
5 Stations, each stations for 5 MIN AMRAP

Station 1:
10 Wall Sit with Ball Taps
Bear Crawl Back & Forth with Ball

Station 2:
Rowing 15 Cal
Abs Rowler 15 Reps

Station 3:
8/12 cal Air Bike Hands Only
10 Renegade Rows

Station 4:
10 Plate Thruster
30 sec Plank

Station 5:
10 DB Strict Press
10 Burpees and Bar Touch

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