MAY H.I.I.T PROGRAMMING
Each month consists of 24 total workouts made for 6 per week.
DAY 1 - UPPER BODY & CORE
5 CONSECUTIVE ROUNDS OF :30 WORK / : 15 REST @ EACH STATION
STATION 1 - BARBELL CLEANS / PUSH UP + PLANK SHOULDER TAPS
STATION 2 - STAR CRUNCHES / ALTERNATING DB SHOULDER FORWARD + LATERAL RAISES
STATION 3 - DB BENT OVER REVERSE FLYES / BATTLE ROPE WAVES
STATION 4 - SKI / BOSU KNEELING DB HAMMER CURLS
STATION 5 - 1 ARM KB FLOOR CHEST PRESS / OBLIQUE V UPS
STATION 6 - TRX TRICEP EXTENSIONS / TABLETOP CRUNCHES
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS :20 WORK / :10 REST PER MOVE W/ :30 REST BETWEEN MOVES
SPRINTS
DAY 3 - BUTT & LEGS
10 MINUTE AMRAP @ EACH W/ 12 REPS PER MOVE
AMRAP 1 - KB GOBLET REVERSE LUNGES / MINI BAND PLANK LEG RAISES / 100M ROW
AMRAP 2 - DB COSSACK SQUATS / DB GOBLET PLYO LUNGES / BATTLE ROPE SLAMS
AMRAP 3 - HAMSTRING WALKOUTS / DB BULGARIAN SPLIT SQUATS / HORSESHOES
AMRAP 4 - BARBELL SUMO DEADLIFT / TRX KNEE TUCK INS / 6% .06 SPRINT
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
BARBELL LANDMINE SQUAT + CALF RAISE
SEATED ON FLOOR KB MILITARY PRESS
DAY 5 - CORE & CONDITIONING
14 MINUTE TIME CAP
1 MILE RUN
THEN, 3 ROUND OF
14 MINUTE AMRAP
14 MINUTE CIRCUIT - 7 ROUNDS OF :30 @ EACH MOVE
DAY 6 - TOTAL BODY H.I.I.T
6 MINUTE AMRAP @ EACH W/ 10 REPS PER MOVE
AMRAP 1 - .06 6% INCLINE SPRINT / .06 JOG
AMRAP 2 - DB FLOOR NARROW CHEST PRESS / KNEELING DB MILITARY SHOULDER PRESS
AMRAP 3 - BARBELL SUMO SQUATS / HIP THRUSTS
AMRAP 4 - 100M SKI / WEIGHT PLATE OVERHEAD STRAIGHT LEG SIT UPS
AMRAP 5 - BARBELL LANDMINE BUS DRIVERS / SUPERMANS
AMRAP 6 - KB DEADLIFT + UPRIGHT ROW / TRX REVERSE FLYES
DAY 7 - UPPER BODY & CORE
7 MINUTE AMRAP W/ 12 REPS PER MOVE @ EACH
AMRAP 1 - SKI
AMRAP 2 - WEIGHT PLATE PULLOVERS / BARBELL 1 ARM VIKING PRESS PER SIDE
AMRAP 3 - ROW
AMRAP 4 - 1 ARM KB FLOOR CHEST PRESS PER SIDE / JUMP ROPE
AMRAP 5 - OBLIQUE V UPS / RESISTANCE BAND BENT OVER TRICEP EXTENSIONS
AMRAP 6 - DB ZOTTMAN CURLS / TRX FACE PULLS
DAY 8 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
SPRINTS (+.05 SPEED PER ROUND)
DB @ CHEST STRAIGHT LEG SIT UPS + :03 DESCENDING ISO
DAY 9 - BUTT & LEGS
DAY 10 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
KB GOBLET BULGARIAN SPLIT SQUATS OFF BLOCKS
DB SUPINATED CURL + LATERAL SHOULDER RAISE
DAY 12 - TOTAL BODY H.I.I.T.
3 ROUNDS OF :45 WORK / :15 REST PER STATION
STATION 1 - MED BALL PLYO LUNGES / BOX STEP UPS / INCLINE BOX PUSH UPS
STATION 2 - SKI / DUAL KB FRONT SQUATS / DUAL KB PUSH PRESS
STATION 3 - BARBELL BENT OVER REVERSE GRIP ROWS / BURPEE BAR JUMP OVERS / BUTTERFLY SIT UPS
STATION 4 - TRX HAMSTRING EXTENSIONS / ROW / SIDE TO SIDE PLANK DIPS
DAY 13 - UPPER BODY & CORE
8 MINUTE CIRCUIT ALTERNATING :30 WORK @ EACH MOVE
CIRCUIT 1 -SKI / DB @ CHEST SIT UPS
CIRCUIT 2 - BARBELL SHOULDER PRESS / BIRD DOGS
CIRCUIT 3 - MED BALL RUSSIAN TWISTS / RESISTANCE BAND BENT OVER TRICEP EXTENSIONS
CIRCUIT 4 -DB FLOOR CHEST FLYES / DB CROSS BODY CURLS
CIRCUIT 5 - TRX PULL UPS / MOUNTAIN CLIMBERS
DAY 14 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DB SPLIT LUNGE + MILITARY SHOULDER PRESS
6% INCLINE SPRINT
MINI BAND SIDE PLANK LEG RAISES
KB GOBLET SQUATS + STATIC SQUAT HOLD DURING REST
DAY 15 - BUTT & LEGS
2 FULL ROUNDS OF 6 ROUND CIRCUITS ALTERNATING :30 @ EACH MOVE PER CIRCUIT
CIRCUIT 1 - DB GOBLET 45º REVERSE LUNGES / BURPEES
CIRCUIT 2 - BARBELL FRONT SQUATS / 1 LEG BOX HIP THRUSTS
CIRCUIT 3 - BARBELL SUMO DEADLIFTS / BROAD JUMPS
CIRCUIT 4 - KB GOBLET ROTATIONAL SQUATS / SIDE PLANK LEG RAISES
DAY 16 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
BARBELL BACK RACK REVERSE LUNGE
DAY 17 - CORE & CONDITIONING
2 FULL ROUNDS
SET 1 - 6 MINUTE CIRCUIT ALTERNATING :60 @ EACH
SET 2 - 6 MINUTE AMRAP OF 12 REPS EACH
STAR CRUNCHES / MOUNTAIN CLIMBERS / KNEELING TRX CORE EXTENSIONS
SET 3 - 6 MINUTE AMRAP OF 12 REPS EACH
KB SEW-THE-NEEDLES / RUSSIAN KB SWINGS / BATTLE ROPE SLAMS
SET 4 - 6 MINUTE CIRCUIT ALTERNATING :60 @ EACH
15% INCLINE WALK / SPRINT
DAY 18 - TOTAL BODY H.I.I.T.
45 MINUTE AMRAP
.25M SPRINT / 400M ROW / 400M SKI
10 DB GOBLET SUMO SQUAT + PULSE
10 DB BENT OVER ROW + SUPINATED CURL
DAY 19 - UPPER BODY & CORE
8 MINUTE AMRAP W/ 12 REPS PER MOVE @ EACH
AMRAP 1 - .100M SKI / AB ROLLOUTS
AMRAP 2 - SIDE PLANK REACH THROUGHS / BURPEE + TRICEP PUSH UP
AMRAP 3 - .12 4% INCLINE SPRINT / 1 ARM DB SNATCH
AMRAP 4 - WEIGHT PLATE PULLOVER / HORSESHOES
AMRAP 5 - INVERTED TRX ROWS / 1 ARM KB BUTT UP PRESS
DAY 20 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DAY 21 - BUTT & LEGS
4 ROUND CIRCUIT OF :60 WORK @ EACH MOVE PER CIRCUIT
CIRCUIT 1
MED BALL WALL BALLS / SKI / MED BALL BUTTERFLY SIT UPS / FOREARM PLANK HOLD
CIRCUIT 2
RUSSIAN KB SWINGS / KB GOBLET LATERAL SQUAT WALKS / KB REVERSE LUNGES / HOLLOW ROCKS
CIRCUIT 3
DB BOX STEP UPS / SKATER JUMPS / HAMSTRING WALKOUTS / PLATE OVERHEAD OBLIQUE EXTENSIONS
DAY 22 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 REST @ EACH MOVE
DB PULLOVERS + STATIC HIP EXTENSION
BARBELL FLOOR CHEST PRESS + WIPER
DAY 23 - CORE & CONDITIONING
3 Consecutive Rounds of EMOTM @ Each
EMOTM 1 - 20 JUMP ROPE / 12 HOLLOW ROCKS
EMOTM 2 - 75M SKI / 6 OBLIQUE REVERSE CRUNCHES
EMOTM 3 - .12 SPRINT / REST
EMOTM 4 - 20 MINI BAND HIGH KNEES / 8 MINI BAND DEAD BUGS
EMOTM 5 - 40 MOUNTAIN CLIMBERS / 8 TRX CORE EXTENSIONS
DAY 24 - TOTAL BODY H.I.I.T.
SET 1 - 8 ROUNDS :45 WORK / :15 REST
SET 2 - 8 MINUTE AMRAP, 12 REPS EACH
BARBELL BACK RACK FORWARD LUNGES
SET 3 - 8 ROUNDS :45 WORK / :15 REST
SET 4 - 8 MINUTE AMRAP, 12 REPS EACH
SET 5 - 8 ROUNDS :45 WORK / :15 REST