VIRTUAL – FREAK’IN WKND (May 16th/17th) – HIIT/SS

HIIT (40MINS) – SUNSHINE WORKOUT

Part 1 – DYNAMIC

Complete 2 Rounds

  • 50 High Knees

  • 40 Butt Kicks

  • 30 In-In-Out-Out

  • 20 Skips

  • 10 Straight Leg Kicks

  • 5e Spider Lunges

Part 2 – HIIT

5 Rounds x AMRAP 5:

  • 100m Run (1min)

  • 60 Double-Unders/Lateral Hops

  • 20 Jumping Lunges

  • Max Rounds of Dumbbell “Macho Man” (50’s/35’s)

  • Rest 1 Minute Between Rounds

1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead

SUNDAY SERVICE (40MINS)

Part 1 – DYNAMIC

Complete 2 Rounds

  • 2 rounds

  • 10 Air Squats

  • 10 Old Man Squats

  • 10 Spider Lunges

  • 10e hip openers

Part 1 – Movement

2 rounds

  • 2 rounds

  • 20 Skips

  • 20 Skater Strides

  • 20 Mountain Climbers

  • 20 In-In-Out-Out

Part 2 – The May 24 Workout 🍻

2 x 24min Circuits

Circuit 1 – 24 min TABATA (45 sec ON, 15 sec OFF) x 3 rounds

All bodyweight and going all out for those 45 seconds

  • Exercise 1 – skater stride tuck jumps

  • Exercise 2 – squat thrusters

  • Exercise 3 – up-down plank walks

  • Exercise 4 – broad jump burpees

  • Exercise 5 – shoulder tap plank jacks

  • Exercise 6 – 4-way hops

  • Exercise 7 – spider mountain climbers

  • Exercise 8 – rest/active recovery

Circuit 2 – 24 min AMRAP

Grab your weight or odd-object, pick a maintainable pace and SPRINT when you hear that buzzer!

  • 24 thrusters

  • 24 close-grip pushups

  • 24 burpees

  • 24 swings

  • 24 snatches

  • 24 lunges

E4MOM – do a 24 second ALL OUT SPRINT cardio exercise of your choice