AUGUST H.I.I.T PROGRAMMING
Each month consists of 24 total workouts made for 6 per week.
DAY 1 - UPPER BODY & CORE
9 MINUTE AMRAP @ EACH
AMRAP 1 - 8 BARBELL SHOULDER PRESS / 8 GLIDER BODY SAWS
AMRAP 2 - 10 DB CHEST FLYES / 10 TRICEP BOX DIPS + :03 ISO HOLD
AMRAP 4 - 10 WEIGHT PLATE PULLOVER / 10 BOSU KNEELING DB SUPINATED CURLS
AMRAP 5 - 12 TRX ROWS / TRX REVERSE GRIP BICEP CURLS
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS :20 WORK / :10 REST PER MOVE W/ :30 REST BETWEEN MOVES
SPRINTS
PUSH UPS + :03 DESCENDING ISO + PULSE
BARBELL LANDMINE SQUAT + PULSE
DAY 3 - BUTT & LEGS
10 MINUTE CIRCUIT OF :40 WORK /:20 REST @ EACH MOVE
CIRCUIT 1
KB GOBLET SUMO SQUATS / PVC PIPE RESISTED DEADBUGS PER SIDE
CIRCUIT 2
BARBELL DEADLIFTS / 6% INCLINE SPRINT
CIRCUIT 3
CIRCUIT 4
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
BARBELL SUMO DEADLIFT + UPRIGHT ROW
DB TRICEP SKULL CRUSHER + STATIC HIP EXTENSION
DB REVERSE LUNGE + BICEP HAMMER CURL @ BOTTOM
DAY 5 - CORE & CONDITIONING
6 MINUTE SUPERSET @ EACH
SUPERSET 1 - 12 TABLE TOP SIT UPS / 12 DB 1 ARM SNATCHES
SUPERSET 2 - 100M SKI / 12 BOSU SIDE PLANK REACH THROUGHS
SUPERSET 3 - 8 WEIGHT PLATE PULLOVERS + STATIC LEG RAISE / 15 SEAL JACKS
SUPERSET 4 - 12 GLUTE BRIDGE MARCHES / 20 MOUNTAIN CLIMBERS
SUPERSET 5 - .06 8% INCLINE SPRINTS / 12 OBLIQUE V UPS
SUPERSET 6 - 20 PENGUINS / 20 BATTLE ROPE SLAMS
DAY 6 - TOTAL BODY H.I.I.T
5 CONSECUTIVE EMOM @ EACH
EMOM 1 - .08 SPRINT / 12 PLANK SHOULDER TAPS
EMOM 2 - 10 DB BENT OVER REVERSE FLYES / 8 STAR CRUNCHES
EMOM 3 - 10 DB OVERHEAD TRICEP EXTENSION / 8 HAND RELEASE PUSH UPS
EMOM 4 - 10 KB COSSACK SQUATS / 8 PLYO SQUATS
EMOM 5 - 10 BARBELL LANDMINE VIKING PRESS / 8 PIKE SHOULDER PUSH UPS
EMOM 6 - 8 BARBELL SPLIT STANCE DEADLIFTS / 4 BURPEES
EMOM 7 - 10 TRX CHEST FLYES / 8 TOE TOUCHES
DAY 7 - UPPER BODY & CORE
6 MINUTE CIRCUIT OF :60 @ EACH MOVE
CIRCUIT 1 - SKI / STRAIGHT LEG SIT UPS + :03 DESCENDING ISO
CIRCUIT 2 - BARBELL SHOULDER PRESS / OBLIQUE V UPS
CIRCUIT 3 - DB BENT OVER TRICEP EXTENSION / DB LATERAL SHOULDER RAISE
CIRCUIT 4 - BOSU SUPERMAN / BATTLE ROPE WAVES
CIRCUIT 5 - DUAL KB CHEST PRESS / RUSSIAN KB SWINGS
CIRCUIT 6 - TRX REVERSE GRIP CURLS / TRX ROWS
DAY 8 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
20% INCLINE SPRINT
DAY 9 - BUTT & LEGS
6 FULL ROUNDS OF :60 @ EACH MOVE
BARBELL SUMO DEADLIFT + :03 ISO HOLD
MED BALL OVERHEAD REVERSE LUNGES
REST
DAY 10 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
DAY 11 - CORE & CONDITIONING
10 MINUTE AMRAP @ EACH WITH 12 REPS @ EACH MOVE
AMRAP 1 - 300M ROW / PLANK BIRD DOGS / DB @ CHEST SIT UPS
AMRAP 2 - BOX STEP UPS / MED BALL SLAMS / OBLIQUE REVERSE CRUNCHES
AMRAP 3 - .06 SPRINT / GLIDER BODY SAWS / DECLINE MOUNTAIN CLIMBERS
AMRAP 4 - 200M SKI / BOSU CRUNCHES / BURPEES
DAY 12 - TOTAL BODY H.I.I.T.
8 MINUTE TIME CAP OF 3 ROUNDS @ EACH STATION
STATION 1 - 200M ROW / 15 BARBELL THRUSTERS
STATION 2 - .12 SPRINT / 15 HAND RELEASE PUSH UPS
STATION 3 - 12 GOBLET KB SQUAT + MILITARY PRESS / 50 KB RUSSIAN SWINGS
STATION 4 - 15 BURPEES / 12 BARBELL BENT OVER ROWS
STATION 5 - 15 MED BALL GO GET EMS / 100M SKI
STATION 6 - 100 BOSU MOUNTAIN CLIMBERS / DB CHEST FLYES
DAY 13 - UPPER BODY & CORE
4 CONSECUTIVE ROUNDS OF :50 WORK / :10 REST PER MOVE
ROWER SEAT BODY SAWS + :03 ISO
WEIGHT PLATE OVERHEAD STRAIGHT LEG SIT UPS
8% INCLINE SPRINT
DAY 14 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
ROW / SKI /SPRINT / ASSAULT BIKE
DAY 15 - BUTT & LEGS
8 ROUNDS OF :30 @ EACH MOVE PER CIRCUIT
CIRCUIT 1 - BARBELL BACK SQUATS / SKI
CIRCUIT 2 - KB DEADLIFTS / STAR CRUNCHES
CIRCUIT 3 - DB FRONT RACK WALKING LUNGES / DB HYDRANT EXTENSIONS
CIRCUIT 4 - 5% INCLINE SPRINT / DB GOBLET COSSACK SQUATS
CIRCUIT 5 - SIDE PLANK LEG RAISES / HAMSTRING WALKOUTS
DAY 16 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
DAY 17 - CORE & CONDITIONING
7 ROUNDS OF :50 @ EACH MOVE PER CIRCUIT
CIRCUIT 1 - SKI / MOUNTED RESISTANCE BAND ANTI ROTATION PRESS
CIRCUIT 2 - BURPEE / OBLIQUE V UPS
CIRCUIT 3 - BOSU DB PULLOVERS / SKATER JUMPS
CIRCUIT 4 - ASSAULT BIKE / ALTERNATING 1 LEG TOE TOUCHES
CIRCUIT 5 - MOUNTAIN CLIMBERS / HOLLOW ROCK HOLD
DAY 18 - TOTAL BODY H.I.I.T.
4 ROUND SUPERSET @ EACH
SUPERSET 1 - 12 BARBELL FRONT SQUATS / 12 WEIGHT PLATE GROUND TO OVERHEAD LIFTS
SUPERSET 2 - 12 BOSU CROSSOVER PUSH UPS / 12 ROWER SEAT PIKE PULL INS
SUPERSET 3 - 200M SKI / 12 KB PUSH PRESS
SUPERSET 4 - 30 BATTLE ROPE WAVES / 12 MED BALL RUSSIAN TWISTS
SUPERSET 5 - 12 DB OVERHEAD TRICEP EXTENSION / 12 TRX INVERTED ROWS
DAY 19 - UPPER BODY & CORE
DAY 20 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
KB GOBLET SQUATS + SHOULDER PRESS
ALTERNATING 1 ARM DB REVERSE FLYES
8% INCLINE SPRINTS
DAY 21 - BUTT & LEGS
15 MINUTE TIME CAP
.50 4% INCLINE RUN / 100 BARBELL FRONT RACK FORWARD LUNGES / 100 KB SEW THE NEEDLES / 100 BARBELL SUMO DEADLIFTS
15 MINUTE TIME CAP
1000M ROW / 100 BODYWEIGHT LATERAL LUNGES / 200 DOUBLE CRUNCHES / 75 MED BALL 1 LEG HIP EXTENSIONS PER SIDE
15 MINUTE TIME CAP
150 PLYO SQUATS / 50 DB BULGARIAN SPLIT SQUATS PER SIDE / 150 MINI BAND HYDRANT EXTENSIONS PER SIDE / 100 BUTTERFLY SIT UPS
DAY 22 - TOTAL BODY STRENGTH CIRCUIT
DAY 23 - CORE & CONDITIONING
2 FULL ROUNDS
SET 1 - 7 MINUTE AMRAP OF 8 REPS EACH
200M ROW / BOSU PLANK ELEVATORS / DB @ CHEST STRAIGHT LEG SIT UPS
SET 2 - 7 MINUTE CIRCUIT OF :30 @ EACH
BURPEES / PLATE OVERHEAD STANDING OBLIQUE CRUNCHES / PLANK JACKS / SUPERMAN PULSES
SET 3 -7 MINUTE CIRCUIT OF :30 @ EACH
SKI / KNEELING TRX CORE EXTENSIONS / BOX JUMPS / MED BALL SLAMS
DAY 24 - TOTAL BODY H.I.I.T.
4 ROUND SUPERSET @ EACH
SUPERSET 1 - 16 WALL BALLS / 10 MED BALL OVERHEAD SIT UPS
SUPERSET 2 - 16 KNEELING DB LATERAL RAISES / 10 CROSSOVER PUSH UPS
SUPERSET 3 - 200M ROW / 10 ROWER SEAT BODY SAWS
SUPERSET 4 - 16 BOX JUMPS / 10 TOE TOUCHES
SUPERSET 5 - 16 DB 45º REVERSE LUNGES / 10 DB SUPINATED BICEP CURLS
SUPERSET 6 - 16 TRX TRICEP EXTENSIONS / 10 TRX FACE PULLS