Archives

HIIT : Friday 15th February 2019

Warm Up
3 rounds
1 lap run
20 airsquat
30 jumping jacks
Metcon
HIIT.15.02.19
5 rounds each section! 1 min rest extra before
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

Warm Up
3 rds
50 skipping rope
10 archer squat
10 push up
5 inchworm
Metcon
HIIT.12.02.19
AMRAP 10min
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

Warm Up
3 rounds
shuttle run with chest to floor
crab toe touches
Hollow hold
Metcon
HIIT.11.02.19
8 rounds of, (20:10), 1 min rest each WO
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

Warm Up
For time
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
Metcon
HIIT.09.02.19
Grab a plate! (30:15) 5 rounds
Burpees to Plate
Sit Up Press
Plate Thruster
OH Alt Lunges
Weighted Hold Plank
Boat Hold with Russian Twist

HIIT : Friday 8th February 2019

Warm Up
Single Leg Ball Press
Single Leg Deadlift
Plank
Metcon
HIIT.08.02.19
KILLER FRIDAY!

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

Warm Up
Sweaty Warm Up
Metcon
HIIT.06.02.19
KB team 45on : 15off – 3 rds
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

Warm Up
NO MERCY FRIDAY

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

Metcon
HIIT.01.02.19
Main workout:

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

Warm Up
3rds
20 mountain climber
20 air squat
10 inchworm to cobra
Metcon
HIIT.30.01.19
Main workout : group of 4

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

HIIT : Monday 28th January 2019

Warm Up
sweaty one
Metcon
HIIT.28.01.19
MonDIE
WO 1:
4 Rounds AFAP 1:30ON, rest 30 sec
1 Half Burpee to Board Jump and go back with High Knees
2 Half Burpee to Board Jump and go back with High Knees
3 Half Burpee to Board Jump and go back with High Knees etc

WO 2:
30’ Star Jump
30’ Mix Commandos
30’ Paused Abs Bikes
30’ REST

WO 3:
Finisher
Reversed Plank While Your Partner Do:
25 Squat Jacks
20 Jumping Lunges
15 Plank to Squat
10 Push Up
5 Kneeling to Jump Squat
and go back up and change
to Elbow Plank

HIIT : Friday 25th January 2019

Warm Up
Sweaty One
Metcon
HIIT.25.01.19
What doesnt kill makes you stronger.
3 rounds run
5 rounds (30:10):
Plank Bird Dog
Alt V Ups
T Rotation with Dips

2 rounds sprint
5 Rounds of (25:10):
Low Jump Squat
Elevator Push Up
Burpees Split Squat

1 round skip run
5 Rounds (25:15):
30 Side to Side Knee Tuck
30 Plank to Squat Jump
30 Obliques V Ups
30 rest

Older posts