HIIT : Wednesday 20th February 2019
Half team start at I, the other start at II
I.AMRAP 15 min
10 deadball slams to half burpees
10 deadball squat
10 deadball over shoulder
II. AMRAP 15 min
10 wb run
10 wb lunges
10 wb over box
Finisher
Tabata 20s on: 10 off – 8rds
alt. single leg hip thrust
HIIT : Monday 18th February 2019
50 Push Up
10 Burpees
50 Air Squat
10 Mountain Climber
50 Leg Raises
10 Burpees
50 Pike Push Up
10 Mountain Climber
50 Lunges
10 Burpees
50 alt V-ups
10 Mountain Climber
HIIT : Friday 15th February 2019
1 lap run
20 airsquat
30 jumping jacks
you move to the next section 🙂
Section A:
30sec Burpees
30sec Jumpin Lunges
30sec Abs Swimmer
30sec REST
Section B:
30sec HR Push Up
30sec Jump Squat
30sec Abs Bikes Get Up
30sec REST
Section C:
30sec Plank Jack
30sec Speed High Knees
30sec V Ups
30sec REST
HIIT : Wednesday 13th February 2019
50 skipping rope
10 archer squat
10 push up
5 inchworm
1 lap run
10 weighted box step up
10 db squat
EMOM 12min (with partner)
10 kb swing
10 burpees
ME plank
Finisher
100 sit up
HIIT : Monday 11th February 2019
shuttle run with chest to floor
crab toe touches
Hollow hold
Tabata
A.
Push Up
V Ups
B.
jump Lunges
plank jacks
C.
sumo jump squat
Butterfly Sit Up
Finisher: 12 EMOM
1 min Burpees Tuck Jump
1 min dead ball clean
1 lap Run rest in remainder minute
HIIT : Saturday 9th February 2019
Partner
1 Lap Run/ 15 cal Bike while others Squat Jump
1 Lap Run while others Plank Jack
1 Lap Run while others Burpees
1 Lap Run while others Side Plank R Side
1 Lap Run while others Side Plank L Side
Burpees to Plate
Sit Up Press
Plate Thruster
OH Alt Lunges
Weighted Hold Plank
Boat Hold with Russian Twist
HIIT : Friday 8th February 2019
Single Leg Deadlift
Plank
Skip Rainbow Lunges
Burpees and Slam
V Ups/ Knee Tuck Ball
Donkey Hops
Partner Finisher
100 reps Kneeling Air Ball
2 laps Run with Ball
100 reps Ball Roller
2 Laps Run with Ball
100 reps Sit Up
2 Laps Run with Ball
100 sit up
2 laps Run with ball
HIIT : Wednesday 6th February 2019
Burpees
KB thruster
Dbl kb deadlift
Russian twist
Rest 1 min and then switch place
DB team 45on : 15 off – 3 rds
Mountain climber
Db man maker
OH lunges
Db sit up
Tabata 20:10 8 rds
Pulse lunge
Pulse squat
HIIT : Friday 1st February 2019
Agility Warm Up
Start with 2 min SU
Two boxes forward jump, and 1 backward jump + 5 V Ups
In In Out Out + 5 each lunges
Diagonal Hops + 5 Push Ups
Alt Single Leg Hops + 5 Burpees
Lateral Walk Plank + 5 each crab toe touches
30 Glute Bridge to Sit Up
30 Spider Climbers
30 T Rotation Star
30 REST (Reduce 5 sec each round)
30 Butterfly to Cocoon
30 6 High Knees to Tuck
30 Froggers
30 REST (Reduce 5 sec each round)
Partner Finisher:
Start from Hold Squat: Jump Squat 1-10
1 LAP RUN
Start from Plank Hold: Push Up 1-8
1 LAP RUN
Start from Split hold: Burpees Split Squat 1-6
1 LAP RUN & FINISH
HIIT : Wednesday 30th January 2019
20 mountain climber
20 air squat
10 inchworm to cobra
45 on – 15 off, 3rds each
Group A
burpees box jump
skipping rope
farmer’s carry
rowing (6-10 cal)
Group B
deadball over shoulder
push up + shoulder tap
kb swing
devil press
Finisher : together
20 on – 10 off, tabata 8rds
1. superman/hollow
2. v-ups/leg raises