NEW FALL SPLIT 2018 Wednesday: CrossFit HIIT Supersets
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***Equipment I use***
Weights: Power Block Dumbbells U70 set up to 40 lbs: http://www.powerblock.com/prod_homeuse_u70stage1.php
Expansion kit on my Powerblock Dumbbells to make them go up to 60lbs: http://www.powerblock.com/prod_homeuse_U-70stageII-kit.php
PowerBlocks on YouTube:
https://www.youtube.com/user/PowerBlockVideos
Titan Fitness EZ curl bar: https://www.titan.fitness/4-olympic-ez-curl-bar.html
Titan Fitness Elite Olympic bumper plates: https://www.titan.fitness/230-lb-set-of-titan-elite-olympic-bumper-plates-black-w-
colored-lettering.html
Titan Fitness adjustable kettlebell: https://www.titan.fitness/10-35-lb-adjustable-kettlebell-weight.html
Titan Fitness bar jack: https://www.titan.fitness/mini-bar-jack.html
Versa Grips: http://a.co/d/a5ghPX9
Squat sponge: http://a.co/d/3jNqT4H
Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y **I have the Medium size bag and have it filled to 52.5 lbs**
Plyo Box: Stamina X adjustable height plyo box: http://a.co/9dcH6iq
Grippy sling shot Hip Circle: http://a.co/d/2T37XD4
Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD
Bosu Ball: http://a.co/dG0lT9u
Click on this link to shop DockATot and get $10.00 off!!: http://dockatot.refr.cc/6QCKN4L
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NEW FALL SPLIT 2018 Wednesday: CrossFit HIIT Supersets
Do each set 2x
Set 1: HIIt 50:10
1. pendulum lunges
2. Swings
1st round 15 Kb dL to squat and press 2nd round 5 dL dL to squat and press
Set 2: HIIT50:10
1. clean and press + OH rev lunges
2. Decline burpees 180 box jump
10 ninja SA clean and press 5/arm
Set 3: HIIT 50:10
1. staggered push-up sa fly
2. 3 groiners + kickthroughs
10 burpee split Lunge snatches 5/leg
Set 4:
1. Manmakers
2. Handstand shoulder taps+ 3 switch lunges
1st round 15 Burpee DL 2nd round 5 decline Burpee dl
Set 5:
1. Rev grip push-up external rotation
2. Pull over get up + slam
Drop set SA snatches 5 reps 2 weights (10/arm total)
Set 6:
1. Squat drop weight box jump
2. 5 flutters/5 scissors jump up
10 switch Lunge to alt SA row (5/arm)
Set 7:
1. Lateral box jump oblique burpee
2. Alt pushup t stand press
15 decline pike push-up burpees 2nd round 5
Set 8:
1. Wall runner 4 shoulder taps
2. Bench sldl
10 box squat forward alt Lunge 5/leg
Set 9:
1. 2 halo slams 2 oblique plank hops
2. Squat + rev Lunge and SA clean (jtm move)
Drop set power clean + DL (5 reps 2 weights)
Set 10
1. Hang clean burpees
2. squat and press + commando
10 heel clicks as a drop set
