SEPTEMBER H.I.I.T PROGRAMMING
Each month consists of 24 total workouts made for 6 per week.
DAY 1 - UPPER BODY & CORE
7 MINUTE AMRAP @ EACH
AMRAP 1 - 400M SPRINT / 10 BARBELL CURLS
AMRAP 2 - 100M ROW / 10 DB THRUSTERS
AMRAP 3 - 10 REVERSE CRUNCHES / 10 BATTLE ROPE SLAMS
AMRAP 4 - 200M SKI / 10 DB BENT OVER REVERSE FLYES
AMRAP 5 - 10 KB GOBLET BOX STEP UPS / 10 TRICEP BOX DIPS
AMRAP 6 - 10 TRX PIKE PULL INS / 10 TRX CHEST FLYES
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS :20 WORK / :10 REST PER MOVE W/ :30 REST BETWEEN MOVES
6% INCLINE SPRINT
STANDING BOSU WEIGHT PLATE FORWARD PRESS
BARBELL FRONT SQUATS + :03 ISO HOLD
DAY 3 - BUTT & LEGS
5 CONSECUTIVE CIRCUITS OF :45 WORK @ EACH MOVE PER CIRCUIT
CIRCUIT 1 - DB FORWARD LUNGES PER SIDE / 1 LEG HIP EXTENSION PER SIDE / SUPERMANS / REST
CIRCUIT 2 - BARBELL LANDMINE SQUATS + PULSE / SKATER JUMPS / FOREARM PLANK LEG RAISES / REST
CIRCUIT 3 - 4% INCLINE SPRINTS / KB DEADLIFTS / WEIGHT PLATE OVERHEAD STRAIGHT LEG SIT UPS / REST
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
BOSU KNEELING DB SHOULDER HALOS
DB REVERSE LUNGE + SUPINATED BICEP CURLS
DAY 5 - CORE & CONDITIONING
8 MINUTE SUPERSETS @ EACH, ALTERNATING 12 REPS PER MOVE
SUPERSET 1 - .06 SPRINTS / ROWER SEAT BODY SAWS
SUPERSET 2 - TABLETOP OBLIQUE CRUNCHES / DB 1 ARM SNATCHES
SUPERSET 3 - MINI BAND GLUTE BRIDGE MARCH / MINI BAND HIGH KNEES
SUPERSET 4 - 100M SKI / WEIGHT PLATE PULLOVERS + STATIC LEG RAISE
SUPERSET 5 - BATTLE ROPE SLAMS / TRX PIKE PULL INS
DAY 6 - TOTAL BODY H.I.I.T
7 CONSECUTIVE EMOM @ EACH
EMOM 1 - 8 BARBELL PUSH PRESS / 50M SKI
EMOM 2 - 10 BURPEES / 8 RESISTANCE BAND CROSS BODY CURLS
EMOM 3 - 10 BOSU PUSH UPS / 8 BOSU STANDING DB OVERHEAD TRICEP EXTENSIONS
EMOM 4 - 8 KB COSSACK SQUATS / 10 PLYO SQUATS
EMOM 5 - 10 ROWER SEAT HAMSTRING EXTENSIONS / 8 DB TOE TOUCHES
EMOM 6 - 10 TRX REVERSE FLYES / 8 V UPS
DAY 7 - UPPER BODY & CORE
6 MINUTE CIRCUIT OF :60 @ EACH MOVE
CIRCUIT 1 - DB CHEST FLYES / JUMP ROPE
CIRCUIT 2 - KNEELING KB SHOULDER HALOS / BOSU IRON CROSS
CIRCUIT 3 - PLANK SHOULDER TAPS / RESISTANCE BAND LATERAL SHOULDER RAISES
CIRCUIT 4 - SUPERMANS / BATTLE ROPE SLAMS
CIRCUIT 5 - SKI / ARMS OVERHEAD STRAIGHT LEG SIT UPS + :04 DESCENDING ISO
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
8% INCLINE SPRINTS
DB TRICEP SKULL CRUSHER + STATIC HIP EXTENSION
DAY 9 - BUTT & LEGS
6 FULL ROUNDS OF :60 @ EACH MOVE
REST
DAY 10 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
MOUNTED RESISTANCE BAND ANTI ROTATION PRESS
SEATED ON BOX DB SUPINATED CURL + UPRIGHT ROW
DAY 11 - CORE & CONDITIONING
14 MINUTE AMRAP #1
.25M SPRINT / 8 MED BALL SLAMS / 8 MED BALL DEAD BUGS / 8 BIRD DOGS PER SIDE
14 MINUTE AMRAP #2
15OM SKI / 15 BOX JUMPS / 15 OBLIQUE REVERSE CRUNCHES / 15 HORSESHOES
14 MINUTE AMRAP #3
250M ARMS ONLY ROW / 15 MINI BAND HIGH KNEES PER SIDE / 15 DB @ CHEST SIT UPS
DAY 12 - TOTAL BODY H.I.I.T.
6 MINUTE CIRCUIT OF :45 WORK / :15 REST @ EACH MOVE
CIRCUIT 1 - ASSAULT BIKE
CIRCUIT 2 - HAND RELEASE PUSH UPS / DB CHEST FLYES
CIRCUIT 3 - KB GOBLET SQUATS + SHOULDER PRESS / KB RUSSIAN SWINGS
CIRCUIT 4 - BARBELL REVERSE LUNGES / BARBELL GOOD MORNINGS
CIRCUIT 5 - BOSU KNEELING DB OVERHEAD TRICEP EXTENSION / BOSU KNEELING DB SUPINATED CURLS
CIRCUIT 6 - MED BALL GO GET EMS / TRX PULL UPS
DAY 13 - UPPER BODY & CORE
4 ROUND SUPERSET @ EACH OF 15 REPS OF EACH MOVE (8 MINUTE TIME CAP)
SUPERSET 1 - GLIDER BODY SAWS / BARBELL CHEST PRESS + PULSE
SUPERSET 2 - WEIGHT PLATE PULLOVERS / WEIGHT PLATE GROUND TO OVERHEAD LIFTS
SUPERSET 3 - DB 1 ARM UPRIGHT ROW + DB SUPINATED CURL HOLD IN OPPOSITE / 200M SKI
SUPERSET 4 - MOUNTED RESISTANCE BAND BENT OVER TRICEP EXTENSION / MED BALL BUTTERFLY SIT UP
SUPERSET 5 - HORSESHOES / TRX ROWS
DAY 14 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DB STEP UP + BICEP HAMMER CURL
DAY 15 - BUTT & LEGS
10 MINUTE AMRAP #1
10 MINUTE AMRAP #2
16 MINI BAND LATERAL SQUAT WALKS
10 MINUTE AMRAP #3
10 MINUTE AMRAP #4
DAY 16 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
MOUNTED RESISTANCE BAND CHEST FLYES
DAY 17 - CORE & CONDITIONING
7 ROUNDS ALTERNATING :30 WORK PER MOVE @ EACH CIRCUIT
CIRCUIT 1 - SKI / 1 LEG DB TOE TOUCHES
CIRCUIT 2 - DB JACKS / ASSAULT BIKE
CIRCUIT 3 - BURPEE + BROAD JUMPS / OBLIQUE V UPS
CIRCUIT 4 - WEIGHT PLATE PULLOVERS / SPRINTS
CIRCUIT 5 - GLIDER MOUNTAIN CLIMBERS / HOLLOW ROCK HOLD
CIRCUIT 6 - RUSSIAN KB SWINGS / STANDING OBLIQUE CRUNCHES
DAY 18 - TOTAL BODY H.I.I.T.
8 ROUNDS OF :45 WORK /:15 REST CIRCUIT @ EACH MOVE
CIRCUIT 1 - BARBELL LANDMINE HEX PRESS / WEIGHT PLATE OVERHEAD STRAIGHT LEG SIT UPS
CIRCUIT 2 - DB SUPINATED CURLS / TRICEP BOX DIPS
CIRCUIT 3 - ROW / DUAL KB FRONT SQUATS
CIRCUIT 4 - DB UPRIGHT ROW / BOSU IRON CROSS
CIRCUIT 5 - BATTLE ROPE WAVES / HAMSTRING WALKOUTS
DAY 19 - UPPER BODY & CORE
11 MINUTE AMRAP #1
15 RESISTANCE BAND OVERHEAD TRICEP EXTENSIONS
11 MINUTE AMRAP #2
11 MINUTE AMRAP #3
11 MINUTE AMRAP #4
DAY 20 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
SKI / SPRINT / ROW / ASSAULT BIKE
DAY 21 - BUTT & LEGS
10 MINUTE CIRCUIT OF :40 WORK / :20 REST @ EACH MOVE PER CIRCUIT
CIRCUIT 1 - DB CYCLIST SQUATS / WEIGHT PLATE PULLOVER + STATIC LEG RAISE
CIRCUIT 2 - LEG ONLY ROW / DB GOBLET ROTATIONAL SQUATS
CIRCUIT 3 - KB GOBLET BULGARIAN SPLIT SQUATS / KB SUMO DEADLIFTS
CIRCUIT 4 - SKI / TRX 1 LEG SQUATS
DAY 22 - TOTAL BODY STRENGTH CIRCUIT
DAY 23 - CORE & CONDITIONING
DAY 24 - TOTAL BODY H.I.I.T.
2 FULL ROUNDS OF 6 MINUTE AMRAPS @ EACH
AMRAP 1 - 20 BATTLE ROPE JACKS / BARBELL LANDMINE VIKING PRESSES
AMRAP 2 - 10 DUAL KB FRONT SQUAT + PULSE / 10 1 ARM KB BENT OVER ROWS
AMRAP 3 - 10 CALORIE ASSAULT BIKE / 10 BARBELL SUMO DEADLIFTS
AMRAP 4 - 10 TRX CHEST PRESS / 10 DB @ CHEST STRAIGHT LEG SIT UPS