Tag Archive for: HIIT

Saturday 4/3

Today you have an opportunity to test a heavy overhead -OR- front squat, depending on your abilities.

IN-GYM WORKOUT for Saturday 4/3/2021

Warmup

EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees

Workout

AMRAP in 20:00
4 (strict) pullups
8 elevated-feet pushups, 12/20/24″
12 med ball cleans, 10/20/30lbs

Rest 2 minutes then take 8 minutes to establish a heavy 3RM OHS/FS

Post workout score to whiteboard. Lifting numbers go into your journals!

High Intensity Interval Training for Saturday 4/3/2021

HIIT will be moving to Sundays beginning next week (4/11)

/by

Saturday 3/13

HIIT for Saturday 3/13/2021

IN-GYM WORKOUT for Saturday 3/13/2021

#21point1

for time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min. Post results to comments/whiteboard!

Strategies:

/by

Saturday 3/6

So many options in the gym and they’re all only $3!

IN-GYM WORKOUT for Saturday 3/6/2021

for 12:00
10 calories row (or 30 double unders)
5 kb upright row (high pull)
10 kb horn curls (1 up, 2 down)
5 pushups (challenge: kb shooter pushup)
10 kip swings (eventually k2e, no t2b)
1-2-1 pullups

Pullup Ladder: EMOMx5 do 1-2-1 reps then the BURGENER WARMUP. 3-5 trainer-led reps with a barbell.

then deadlifts then

Every 3:00 for 30:00
12 calorie row
5 pullups
10 pushups
15 squats
25 plate hops or double unders

Adjust numbers as needed to complete the round within the 3:00 with some time to rest.

HIIT for Saturday 3/6/2021

/by

Saturday 2/27

IN-GYM TRAINING for Saturday 2/27/2021

Every 2:00 x 3 sets do 1-2-3-2-1 pullups

Deadlifts w/ Z-presses

(CGO 17.4)
AMRAP in 13:00
55 deadlifts
55 med ball cleans, 10/14/20lbs
55 calorie row
55 HR/HSPU

Post time to journal!

HIGH INTENSITY INTERVAL TRAINING for Saturday 2/27

READ: The Truth About Hydration – Should You Drink Eight Glasses of Water a Day? – The Guardian
WATCH:

/by

Saturday 2/20

High Intensity Interval Training for Saturday 2/20/2021

Premiering at 10am PST

READ: How to Choose the Best Cloth Face Masks for You – Wirecutter

/by

Saturday 2/13

CONDITIONING for Saturday 2/13/2021

/by

Saturday 2/6

HIIT at Home with Lauren, premiering at 10am!

IN GYM WORKOUT for Saturday 2/6/2021

a. Warmup

for 8-12 minutes all with a single DB/KB
30 Skip Overs
:30 Goblet Squat Hold
20 slam ball
20 arch-ups
20 swings
5/5 1-arm Deadlift
5/5 Tall kneeling 1-arm press

b. Strength

EMOM do 1-2-1 pullups for 5 rounds, then

c. Conditioning

for time:
500m row
20 alt DB snatch
30 hanging leg raise
20 alt DB snatch
500m row

Rest 2:00 and repeat. How many times can you get through this in 40:00? DB should be 20/35/50lbs or slightly heavier. Hanging leg raise can be any range of leg coming up, but preferably try knees-to-elbows or toes-to-bar. Post total rounds to whiteboard.

d. Stretch

1:00 standing straddle
:30 Cossack, L
:30 Cossack, R
1:00 Kneeling hip stretch, L
1:00 Kneeling hip stretch, R
1:00 Plow

READ: Bipartisan Legislation Introduced to Offer Gyms $30 Billion in Economic Relief – Morning Chalk Up
WATCH:

/by

Saturday 1/30

IN-GYM WORKOUT for Saturday 1/30/2021

a.
:30 on, :10 off
– Deficit Reverse Lunge
– Ground-to-Overhead
– Russian Twist
– Bump-Facing Burpee
– Calf Raise

Repeat for 3 total rotations.

b.
EMOM do 1-2–1 reps x 5 rounds

c.
DEADLIFT every 90 seconds do 2-3 reps for 15 minutes
– Focus on maximum tension before the pull. TIGHT! If the pull isn’t silent, the tension wasn’t there.
– Double overhand and hook-grip the entire time. Let’s get the thumbs conditioned for this.

d.
50 strict presses for time. Every break do 5 bar-facing burpees
– The barbell starts on the ground, no rack for the workout.
– Can rest overhead or in rack position, but anything else results in a 5 burpee penalty.
– Bar should be loaded to approx 50% of a 1RM. Can also do 45/30/20kg.

Post results to comments!

HIIT for Saturday 1/30/2020

/by

Saturday 1/23

IN-GYM WORKOUT for Saturday 1/23/2021

Prep

E2MOM do 1-2-3-2–1 pullups, as strict as possible, for TWO rounds

As a group HANG as long as possible for 7:00- every break do one round of 5 pullups + 10 pushups + 15 slam ball + 20 lunges.

Strength

EMOM do 3 power cleans for TEN ROUNDS.

Conditioning

Every 2:00 on the minute for 30:00
a. 60 bumper hops (double unders if you have a jump rope)
b. 40 mountain climbers
c. 20 Z-press with bumper
d 10 ground-to-overhead, 20/35/50kg

Choose a bumper plate for both the hops and Z-presses. Whatever thickness you use for the hops should be determined what you can press out for the prescribed number of reps. Ideally use a barbell for the ground-to-overhead. Mountain climbers should be done with knees-to-arm without touching the ground.

Stretch

Calf stretch: 1:00/side
Elevated Samson stretch :30/side twice

READ: Break Before You’re Broken – CrossFit Journal
WATCH: At-Home HIIT Workout with Team Mots

/by

Saturday 1/16

CONDITIONING for Saturday 1/16/2021

High Intensity Interval Training with Team Mots-of-Muscle

/by