Hiit Mama workouts are timed so time yourself and go as FAST AS YOU CAN!! That is how you get the cardio in. If you are a new Hiit Mama, just start with the workout of the day (WOD)...no need to go back to the first post because we will eventually repeat all those workouts. Make sure and post your time in the comment section so you can track your progress! Also, there are video demos of each exercise we do down the right side bar.

Dec 30, 2011

Friday 12.30.11

For time:
10 Pull-ups (do your best- get assistance)
100 Push press, 10-20lbs
Run 1000 meters

Dec 29, 2011

Thursday 12.29.11

For time:
Run 1000 meters
100 Push-ups
10 Snatch, 10-20lbs

Dec 28, 2011

Wednesday 12.28.11

21-15-9 reps for time of:
Dumbbell squat clean, 10-20lbs
Sit-ups


Dec 27, 2011

Tuesday 12.27.11

5 rounds for time of:
9 Deadlifts, 20-30lbs
6 Hang power snatch. 10-20lbs
3 Overhead squats, 10-20lbs



Dec 26, 2011

Monday 12.26.11

Complete as many rounds as possible in 20 minutes of:
18 Box jumps
15 Knees to elbows
12 Push-ups

Dec 23, 2011

Friday 12.23.11

 6 rounds of:
400 meter run
10 burpees

Compare to 08.05.11 (22:34)

Merry Christmas to all my Mamas

Dec 22, 2011

Thursday 12.22.11

"Jodie"

20 leg lifts
30 wall ball shots
20 knees to elbows
30 box jumps
20 sumo-deadlift high-pull (10-20lbs)
30 burpees
20 shoulder press (5-10lbs)
40 walking lunges

Compare to 08.03.11 (11:39)

Dec 21, 2011

Wednesday 12.21.11

5 rounds for time of:
20 Push-ups
30 Kettlebell swings, 10-15lbs
40 Jump rope or jacks

Dec 20, 2011

Tuesday 12.20.11

As many rounds in 20 minutes of:
Run 400 meters
7 push-ups

Compare to 08.01.11 (7 rounds)

Dec 19, 2011

Monday 12.19.11

5 knees to elbows
10 deadlifts (20- 30lbs)
15 sit-ups
50 jump jacks
5 knees to elbows
10 deadlifts (20- 30lbs)
15 sit-ups
100 jump jacks
5 knees to elbows
10 deadlifts (20- 30lbs)
15 sit-ups
150 jump jacks
5 knees to elbows
10 deadlifts (20- 30lbs)
15 sit-ups
200 jump jacks

Compare to 08.02.11 (14:41)

Dec 16, 2011

Friday 12.16.11

3 rounds for time of:
7 Push-ups
21 Dumbbell thrusters, 5-10lbs


 Happy Anniversary to me today!
 11 years married to my best friend and loving every single day!

Dec 15, 2011

Thursday 12.15.11

Run 800 meters
50 squats
Run 800 meters
50 sit-ups
Run 800 meters

Compare to 06.27.11 (18:37)

Dec 14, 2011

Wednesday 12.14.11

3 rounds of:
100 ft walking lunge
50 squats
25 back extensions

Compare to 04.22.11 (12:42) and  06.22.11 (10:50)

Dec 13, 2011

Tuesday 12.13.11

3 rounds for time of:
15 Dumbbell squat snatch, right arm, 5-10lbs
15 Sit-ups
15 Dumbbell squat snatch, left arm, 5-10lbs
15 Knees to elbows

Dec 12, 2011

Monday 12.12.11

3 rounds of:
20 overhead squats, 5-10lb dumbbells
50 jumping jacks

Compare to 06.21.11 (4:20)

Dec 9, 2011

Friday 12.09.11

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 Deadlifts, 30-50lbs

Dec 8, 2011

Dec 7, 2011

Wednesday 12.07.11

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 18" box
10 Sumo-deadlift high-pull, 15-30lbs
10 Thrusters, 10-20lbs
Rest 1 minute
 burpee box jumps

Dec 6, 2011

Tuesday 12.06.11

70 burpees
60 sit-ups
50 kettle bell swings (10-20lb dumbbell)
40 push-ups
30 squats

Compare to 04.21.11 (17:04) and  06.14.11 (16:58)

 "People in distress depend on the readiness of the United States Coast Guard.
WODs keep me mentally and physically prepared to respond to those in need."
- Cameron Cullen


I love my USCG Helicopter Rescue Swimmer!

Dec 5, 2011

Monday 12.05.11

"For-eva"

5 rounds for time of:
Run 800 meters
15 Kettlebell swings, 15-30lbs
15 Push-ups

Dec 2, 2011

Friday 12.02.11

32 rounds, 20 seconds on, 10 seconds rest:
8 rounds- back extensions
8 rounds push-ups
8 rounds sit-ups
8 rounds squats

Compare to 04.25.11
be-121, pu-91, su-75, sq-123

Compare to 06.17.11

be-170, pu- 92, su-94, sq-150

Dec 1, 2011

Thursday 12.01.11

As many rounds in 12 minutes of:
5 push-ups
10 wall ball shots
15 sit-ups

Compare to 05.10.11 (6 rounds) and 06.16.11 (8 rounds)

Nov 30, 2011

Wednesday 11.30.11

15 thrusters (10lbs)
15 burpess
15 thrusters
15 leg lifts
15 thrusters
15 sit-ups
15 thrusters
15 push-ups
15 thrusters
15 burpees

Compare to 05.19.11 (8:43) 06.15.11 (8:38)

Nov 29, 2011

Tuesday 11.29.11

50 jump jacks
50 push-ups
50 jump jacks
50 sit-ups
50 jump jacks
50 squats
50 jump jacks
50 back extensions

Compare to 08.26.11

Nov 28, 2011

Monday 11.28.11

Run 10K

Wow..... straight out the gate! Just like that?

Can I do this?!

.....guess we'll find out!

Nov 25, 2011

Friday 11.25.11

"Black Friday"

3 rounds for reps of:
5-10lb Dumbbell squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
20-40lb Deadlifts, 1 minute
Burpees, 1 minute
Sit-ups, 1 minute
Rest 1 minute

Yesterday we gobble, gobbled..... today we sweat and grovel!

Nov 24, 2011

Thursday 11.24.11

Happy Thanksgiving!

3 rounds of:
Turkey, 15-20lbs
Stuffing
Rolls with butter
Mashed potatoes
Gravy
Cranberry sauce
Brussel sprouts
Apple pie
Pumpkin pie
Deviled eggs
Chubby apple dip
10 meter run to the couch for football and a nap

We aren't WODing today... are you kidding!?!
Have a great holiday. :)


Nov 22, 2011

Tuesday 11.22.11

3 rounds, 15-12-and 9 reps, for time of:
10-20 lb Thrusters
Walking lunges
Push-ups

Nov 21, 2011

Monday 11.21.11

 "Jenni"

3 rounds for time of:
Run 800 meters
50 Back Extensions
50 Butterfly sit-ups

Happy Birthday to me (yesterday)!

Nov 18, 2011

Friday 11.18.11

21-18-15-12-9-6-3 reps of:
sit-ups
squats

Compare to 06.12.11


 "Been HIIT training for 2 years. We are 120 miles from the closest gym so we make do at the house in Oklahoma. Two years ago my wife, Susie, could not walk up stairs without breathing hard. Now she runs hills, WODs, does pull-ups, air squats like a machine, O-lifts, and overhead squats" - Mark Eaton

Nov 17, 2011

Thursday 11.17.11

10 push-ups
15 deadlifts (15lb dumbbells)
25 box jumps
50 sit-ups
100 wall ball shots
200 jump jacks
400 meter run


Compare to 06.11.11 and 05.04.11

*I got 15:20 in June beating my May time by 3 mintues (18:20).... can't wait to see what my time will be today!


Nov 16, 2011

Wednesday 11.16.11

3 rounds for time of:
Run 800 meters
Rest 2 minutes


 **Note to Mamas: leave your birth date in your comments and I will create a special WOD in your name on your birthday!! :)

Nov 15, 2011

Tuesday 11.15.11

"Lieutenant Murphy" 

For time:
1 mile Run
100 Push-ups
200 Sit-ups
300 Squats
1 mile Run

Partition the push-ups, sit-ups, and squats as needed. Start and finish with a mile run.

Don't quit Mamas! Even if you need a minute break.... take it and then continue.

Nov 14, 2011

Monday 11.14.11

For time:
Run 500 meters
50 Box jumps
50 Push-ups
50 Sit-ups
50 Kettle bell swings, 10-20lbs
50 Back extensions
50 Dips
20 Burpees

Nov 11, 2011

Friday 11.11.11

5 rounds of:
11 sit-ups
11 push-ups
11 jump jacks
11 squats
11 leg lifts
11sumo deadlift high pull, 15-30lbs
11 back extensions
11 walking lunge
11 wall ball
11 push press, 10-20lbs
11 kettle bell swings, 15-30lbs



Nov 10, 2011

Thursday 11.10.11

21 deadlifts, 30-60lbs
21 push press, 10-20lbs
50 squats
15 deadlifts
15 push press
50 squats
9 deadlifts
9 push press

Compare to 06.10.11

Nov 9, 2011

Wednesday 11.09.11

Run 300 meters
20 Push press, 10-30lbs
Run 300 meters
15 Push press, 10-30lbs
Run 300 meters
10 Push press, 10-30lbs
Run 300 meters
5 Push press, 10-30lbs

Nov 8, 2011

Tuesday 11.08.11

5 rounds for time of:
10 Burpees
10 Knees to bar
21 Walking lunge steps with 5-10lb dumbbells held overhead
Run 400 meters

Nov 7, 2011

Monday 11.07.11

3 rounds for time of:
30 Wall ball shots
30 Squat snatches, 10-30lbs

Nov 4, 2011

Friday 11.04.11

For time:
25 sit-ups
1 pull-up
20 sit-ups
2 pull-ups
15 sit-ups
3 pull-ups
10 sit-ups
4 pull-ups
5 sit-ups
5 pull-ups

Don't worry Mamas. I can't do a pull up either..... but I never will if I don't try every once in a while. So do your best, use a chair or a husband to assist your attempts and go slow on the way down. If you don't have a pull-up bar yet, sub for push-ups (which, after the 100 we did yesterday, are not going to be fun). I am going to try for the pull-ups......someday I will get one on my own!

Nov 3, 2011

Thursday 11.03.11

100 girly push-ups
100 kettle bell swings (15lbs)
100 jump jacks
100 squats

Compare to 06.07.11

Nov 2, 2011

Wednesday 11.02.11

100 sit-ups
30 burpees
40 kettle bell swings (30lb dumbbell)
50 knees to elbows
100 ft walking lunge
150 ft sprint

Compare to 06.06.11

Nov 1, 2011

Tuesday 11.01.11

Run 800 meters
50 squats
Run 800 meters
50 sit-ups
Run 800 meters

Compare to 06.27.11

Oct 31, 2011

Monday 10.31.11

"Slayer"

3 rounds for time of:
15 Overhead squats, 10-30lbs
15 Push-ups
15 Jump lunges
15 Knees to elbows
15 Hang clean, 10-30lbs
15 Back extensions

Oct 28, 2011

Friday 10.28.11

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are back extensions, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Oct 27, 2011

Thursday 10.27.11

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball, 10 ft target. (Reps)
Sumo deadlift high-pull, 20-40 pounds (Reps)
Box Jump (Reps)
Push-press 10-20 pounds (Reps)


There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.


Oct 26, 2011

Wednesday 10.26.11

Revenge of the Burpees

50 sit-ups
10 burpees
40 sit-ups
20 burpees
30 sit-ups
30 burpees
20 sit-ups
40 burpees
10 sit-ups
50 burpees

....Heaven help us.

Compare to 05.31.11

Oct 25, 2011

Tuesday 10.25.11

3 rounds of:
20 jump jacks
30 push-ups
40 sit-ups
50 squats

Compare to 05.27.11

Oct 24, 2011

Monday 10.24.11

10 rounds for time of:
3 Boy push-ups
6 Deadlifts, 20-60lbs
12 Sit-ups
24 Jump rope or jacks

Oct 20, 2011

Oct 19, 2011

Wednesday 10.19.11

3 rounds for time of:
10 Overhead squats (10-30lbs)
50 Jump jacks or jump rope


Oct 18, 2011

Tuesday 10.18.11

5 rounds of:
40 jump jacks
30 box jumps
20 kettle bell swings (20lb dumbbell)

Compare to 05.24.11

Oct 17, 2011

Monday 10.17.11

5 rounds for time of:
Run 200 meters
20 Shoulder press (10-20lbs)
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Oct 14, 2011

Friday 10.14.11

Complete as many rounds in 20 minutes as you can of:
5 Push-ups
10 One legged squats, alternating
15 Sit-ups

Oct 13, 2011

Thursday 10.13.11

"Britta"

10 rounds of:
13 jump jacks
 7 snatchs (10-15lb dumbbells)
11 sit-ups

HAPPY BIRTHDAY BRITTA!!

Oct 12, 2011

Wednesday 10.12.11

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 Push-ups
15 Back Extension
20 Sit-ups

Oct 11, 2011

Tuesday 10.11.11

Complete as many rounds in 20 minutes as you can of:
15 Sit-ups
10 Push-ups
15 Squats

Oct 10, 2011

Oct 7, 2011

Friday 10.07.11

Tabata jump rope or jacks

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

Post your score.

Oct 6, 2011

Thursday 10.06.11

Run 800 meters
15 Push-ups
Run 800 meters
15 Squats
Run 800 meters
15 Push-ups

Oct 5, 2011

Wednesday 10.05.11

50 squats
25 dips
50 squats
25 push-ups
50 squats
25 sit-ups
50 squats
25 leg lifts
50 squats
25 jump jacks
50 squats
25 sit-ups

Compare to 05.20.11

After yesterday's WOD..... this is going to hurt!! : )

Oct 4, 2011

Tuesday 10.04.11

21-18-15-12-9-6-3 reps for time of:
Squat (5-10lb dumbbells on shoulders)
Jump jacks or rope
Deadlift (20-60lb)
20" Box jump
Begin each round with a 50 meter Bear crawl.

*Do each exercise 21 reps, then 18 reps, then 15 reps, etc.

Oct 3, 2011

Monday 10.03.11

5 rounds for time of:
6 Push-ups
12 Sit-ups
24 Weighted walking lunges, 10-15lb dumbbells

Sep 30, 2011

Friday 09.30.11

Complete 3 rounds for time of:
21 Dumbbell snatch, right arm (10-15lb)
21 Sit-ups
21 Dumbbell snatch, left arm (10-15lb)
21 Leg lifts
 

Sep 29, 2011

Thursday 09.29.11

"Cat Fight"

3 rounds of:
Wall-ball, 10 lb ball, 10 foot target (Reps)
Sumo deadlift high-pull, 20 lbs (Reps)
Box Jump, 18" box (Reps)
Push-press, 20lbs (Reps)
Sit-ups (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. At the beginning of each minute, the athletes must move to next station immediately for best score. One point is given for each rep.

Sep 28, 2011

Wednesday 09.28.11

For time:
20 Sit-ups
30 Wallball Shots
20 Knees to bar
30 Box jumps (20" box)
20 Sumo-deadlift high-pull (15-20lb dumbbell)
30 Burpees
20 Push Press (10-15lb dumbbells)
30 Jump jacks or jump rope

Sep 27, 2011

Tuesday 09.27.11

7 rounds for time of:
18 Dumbbell hang squat clean (10-20lb dumbbells)
18 Sit-ups
10 Power cleans (10-20lb dumbbells)
10 Push-ups

Sep 26, 2011

Monday 09.26.11

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots
10 Knees to bar
10 Box jumps, 20" box

Sep 23, 2011

Friday 09.23.11

15 thrusters (10lb dumbbells)
15 burpess
15 thrusters
15 leg lifts
15 thrusters
15 sit-ups
15 thrusters
15 push-ups
15 thrusters
15 burpees


Compare to 05.19.11

Sep 22, 2011

Thursday 09.22.11

Run 5K = 3.10685 miles

Compare to 08.16.11

It has been a month Mamas! See how your times compare....?
If you can't run today, just pick any WOD from the history and DO IT!
But try to run. :)

Sep 21, 2011

Wednesday 09.21.11

5 push ups
10 Deadlifts (20-60lbs)
15 Sit-ups
Sprint 50 meters
5 push ups
10 Deadlifts (20-60lbs)
15 Sit-ups 
Sprint 100 meters
5 push ups
10 Deadlifts (20-60lbs)
15 Sit-ups
Sprint 150 meters
5 push ups
10 Deadlifts (20-60lbs)
15 Sit-ups  
Sprint 200 meters

Sep 20, 2011

Tuesday 09.20.11

5 rounds for time of:
5 overhead squats (10-30lbs)
10 knees to elbows
15 dumbbell hang squats (15lbs)
40 jump jacks


Compare to 05.11.11

Sep 19, 2011

Monday 09.19.11

As many rounds in 12 minutes of:
5 push-ups
10 wall ball shots
15 kettle bell swings (15lb dumbbell)

Compare to 05.10.11

Sep 16, 2011

Friday 09.16.11

5 rounds for time of:
35 jump ropes or jump jacks
Run 200 meters

I guess this is just a running kind of week for us! I have never had 5 WODs in a row with running, not even 3 in a row! I say "BRING IT!" Trim me down. :)

Sep 15, 2011

Thursday 09.15.11

run 800 meters
run 400 meters backwards
run 800 meters
run 400 meters backwards


Compare to 05.05.11

Sep 14, 2011

Wednesday 09.14.11

Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.

The "Tabata"
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!


 You will be posting your score = least number of squats in an interval and your mile run time.

Sep 13, 2011

Tuesday 09.13.11

10 push-ups
15 deadllifts (20-30lbs)
25 box jumps (12-18")
50 sit-ups
100 wall ball shots
200 jump jacks
400 meter run

Compare to 05.04.11

Sep 12, 2011

Monday 09.12.11

4 rounds for time of:
Run 400 meters
15 Thrusters (10lb dumbbells)
15 Push-ups

 In remembrance of 9/11 and all the wives and mothers whose 343 firefighters didn't come home.
We will never forget.
 I held my firefighter extra tight last night.

Sep 9, 2011

Friday 09.09.11

3 rounds for time of 21-15-9 reps:
10lb overhead squat
burpees
leg lifts

Compare to 05.03.11

Sep 8, 2011

Thursday 09.08.11

For time:
25 Walking lunge steps
20 Push-ups
50 Box jumps
50 Jump jacks or jump rope
25 Dips
20 Knees to elbows
30 Kettlebell swings,10 -15lb dumbbell
30 Sit-ups
20 Hang squat cleans, 10-15lb pound dumbbells
25 Back extensions
30 Wall ball shots
3 Pull-ups

 *for wall ball shots- if you don't have a weighted ball (I don't yet), use a basketball, volleyball, or soccer ball. It won't be as much weight but you will still get the sweat!
* for the pull-ups- just give it a try and tell us if you even get one. I haven't been able to do even a single one since I was 9 but I haven't tried since I have started this so we will see... :) If you have a husband around, have him hold your feet and assist your pull-ups to complete them if you need to.

This WOD is going to be a butt kicker!!

Sep 7, 2011

Wednesday 09.07.11

100 squats
100 leg lifts

(I hurt my back yesterday so consider this a "rest day" ;)

Compare to 04.29.11

Sep 6, 2011

Tuesday 09.06.11

7 rounds for time of:
7 push-ups
7 thrusters (10lbs)
7 burpees
7 kettle bell swings (10-15lbs)
7 leg lifts

Compare to 05.02.11

Sep 5, 2011

Monday 09.05.11

3 rounds for time:
20 Dips
25 Push-ups
30 Sit-ups
35 Leg lifts
40 Box jumps


Sep 2, 2011

Friday 09.02.11

15-12-9-6-3 reps for time of:
10, 20, or 30lb power clean (see sidebar video)
Bar-facing burpee (use a broom on the floor)



Sep 1, 2011

Thursday 09.01.11

Complete as many reps as possible in 7 minutes of the following rep scheme:
30lbThruster, 3 reps
3 knees to elbows
3 sit-ups
30lb Thruster, 6 reps
6 knees to elbows
6 sit-ups
30lb Thruster, 9 reps
9 knees to elbows
9 sit-ups
30lb Thruster, 12 reps
12 knees to elbows
12 sit-ups
30lb Thruster, 15 reps
15 knees to elbows
15 sit-ups
30lb Thruster, 18 reps
18 knees to elbows
18 sit-ups
30lb Thruster, 21 reps
21 knees to elbows
21 sit-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments:
Round 5, 42 reps each total

Compare to 04.27.11

Aug 31, 2011

Wednesday 08.31.11

8 rounds for max reps of:
10, 15, or 20lb kettle bell swings, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds



Aug 30, 2011

Tuesday 08.30.11

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the
first 8 intervals are back extensions
second 8 are push-ups
third 8 intervals are sit-ups, and finally
last 8 intervals are squats.
There is no rest between exercises.

Post total reps from all 32 intervals to comments like this:
be-121, pu-91, su-75, sq-123 total- 421 reps!
(everyone will have the same time of 15:50)

Compare to 04.25.11


Aug 29, 2011

Monday 08.29.11

5 rounds of:
20 Sit-ups
10 Burpees

I can already tell this is going to suck! But we love it don't we.  ;)

Aug 26, 2011

Friday 08.26.11

50 jump jacks
50 push-ups
50 jump jacks
50 sit-ups
50 jump jacks
50 squats
50 jump jacks
50 back extensions


Compare to 06.13.11

Aug 25, 2011

Thursday 08.25.11

5 rounds for time of:
400 meter run
10-40  pound Overhead squat, 15 reps

*if you can't hold the weights over your head, you can rest them on your shoulders

Aug 24, 2011

Wednesday 08.24.11

5 rounds for time of:
60 pound Deadlift, 15 reps
15 Knees to Elbows


Aug 23, 2011

Tuesday 08.23.11

5 rounds for time of:
40 Jump Jax
30 Box jumps- 12-18 inch box
20 Kettlebell swings (use a dumbbell, 10, 15, or 20lbs)

*if you can't find a box, you can use a stair, step stool, bench, take the cushions off your couch, etc.)

This one is going to be brutal ladies but just stick with it no matter how long it takes. DON'T GIVE UP! Just when you get through round 3 and feel completely spent, grab a sip of water, take a few deep breaths, do a quick stretch and just get through one more set on one more round at a time. You will surprise yourself.

Aug 22, 2011

Monday 08.22.11

3 rounds for time of:
10 push-ups
33 sit-ups
75 Squats

I can already feel my legs burning just typing it!

Aug 19, 2011

Friday 08.19.11

For time:
Dumbbell snatch  20 pounds, 30 reps (15 each arm)
Use 15 pounds, 25 pounds or  5 pounds as needed.
*if you don't have a weight set, you can use a milk jug or anything you want.

Aug 18, 2011

Thursday 08.18.11

squats- 50/30/15/10
push-ups- 20/15/10/5
sit-ups- 30/25/20/15
lunges-20/16/12/8

*This means do 50 squats, 20 push-ups, 30 sit-ups, 20 lunges, then start back with 30 squats, 15 push-ups, and so on...


Compare to 04.18.11

Aug 17, 2011

Wednesday 08.17.11

10 rounds for time of:
sprint 100 meters
10 squats
sprint 100 meters
10 Burpees
Rest 30 seconds

Aug 16, 2011

Tuesday 08.16.11

Run 5K = 3.10685 miles

Post your times! (This will be my first consecutive 3 mile run in a long time! I am NOT a runner!)

*For any of you that can't get away from the house (I am going to put Tyce in the jogger), just choose any other WOD you want from the history and post your results on it's comments.

Aug 15, 2011

Monday 08.15.11

With a continuously running clock, do one sit-up and one  push-up the first minute, two sit-ups and two push-ups the second minute, three sit-ups and three push-ups the third minute... continuing as long as you are able.
When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able. For example, if you are on minute 6 and you do your 6 sit-ups but only get to 4 push ups and then minute 7 starts, you just start over and do your 7 sit-ups without the push-ups until you can no longer do the push-ups required within the minute.
Use as many sets in any order each minute as needed. So switch it up within the minute if you want/need to.
The WOD is over when you keel over. ;)


Post number of minutes successfully completed for each exercise to comments. Their sum is your score. For example: 10 minutes- sit-ups + 5 minutes push-ups = 15

*I know this WOD can be a bit confusing but I am just trying to stick as closely as possible to the original WOD.

Aug 12, 2011

Friday 08.12.11

8 rounds for time of:
5 front squats (2-15lb dumbbells)
10 push-ups
20 sit-ups

Aug 11, 2011

Thursday 08.11.11

As many rounds in 12 minutes of:
400 meter run
5 deadlifts, 60 lbs

Completed 4 rounds

Aug 10, 2011

Wednesday 08.10.11

3 rounds for time of:
15 thrusters (2- 15lb dumbbells)
30 sit-ups

No time- interrupted by phone call.

Aug 9, 2011

Tuesday 08.09.11

3 rounds for time of:
20 front squats (2- 5lb dumbbells)
20 push-ups
30 sit-ups
20 leg lifts

8:44

Aug 8, 2011

Monday 08.08.11

10 push-ups
20 wall ball shots
30 knees to elbows
40 power clean (2- 5lb dumbbells)
50 sit-ups (or burpees if you feel hard core)
60 sumo-deadlift high-pull (2- 5lb dumbbells)

7:56

Aug 3, 2011

Wednesday 08.03.11

20 leg lifts
30 wall ball shots
20 knees to elbows
30 box jumps
20 sumo-deadlift high-pull (2- 5lb dumbbells- because hubby was using the bigger ones!)
30 burpees
20 shoulder press (2- 5lb dumbbells- same reason)
40 walking lunges

11:39

Aug 2, 2011

Tuesday 08.02.11

5 knees to elbows
10 deadlifts, 60 lbs
15 sit-ups
50 jump jacks
5 knees to elbows
10 deadlifts, 60 lbs
15 sit-ups
100 jump jacks
5 knees to elbows
10 deadlifts, 60 lbs
15 sit-ups
150 jump jacks
5 knees to elbows
10 deadlifts, 60 lbs
15 sit-ups
200 jump jacks

14:41




Aug 1, 2011

Monday 08.01.11

As many rounds in 20 minutes of:
Run 400 meters
7 push-ups

7 rounds

Jun 27, 2011

Monday 06.27.11

Run 800 meters
50 squats
Run 800 meters
50 sit-ups
Run 800 meters

18:37

Jun 22, 2011

Wednesday 06.22.11

3 rounds of:
walking lunge, 100 ft
50 squats
25 back extensions

10:50

Compare to 04.22.11
12:42

Jun 21, 2011

Tuesday 06.21.11

3 rounds of:
20 overhead squats (2-10lb dumbbells)
50 jumping jacks

4:20

Jun 20, 2011

Jun 17, 2011

Friday 06.17.11

32 rounds, 20 seconds on, 10 seconds rest:
8 rounds- back extensions
8 rounds push-ups
8 rounds sit-ups
8 rounds squats

15:50
be-170, pu- 92, su-94, sq-150

Compare to 04.25.11
be-121, pu-91, su-75, sq-123

The improvement feels good. :)

Jun 16, 2011

Thursday 06.16.11

As many rounds in 12 minutes of:
5 push-ups
10 wall ball shots
15 sit-ups

Completed 8 rounds

Compare to 05.10.11
Completed 6 rounds.

Jun 15, 2011

Wednesday 06.15.11

15 thrusters (10lbs)
15 burpess
15 thrusters
15 leg lifts
15 thrusters
15 sit-ups
15 thrusters
15 push-ups
15 thrusters
15 burpees


8:38


Compare to 05.19.11
8:43

Jun 14, 2011

Tuesday 06.14.11

70 burpees
60 sit-ups
50 kettle bell swings (10lb dumbbell)
40 push-ups
30 squats

16:58

Compare to 04.21.11
17:04

Jun 13, 2011

Monday 06.13.11

50 jump jacks
50 push-ups
50 jump jacks
50 sit-ups
50 jump jacks
50 squats
50 jump jacks
50 back extensions

7:57

Compare to 04.19.11

Jun 11, 2011

Monday 06.11.11

10 push-ups
15 deadlifts, 30 lbs
25 box jumps
50 sit-ups
100 wall ball shots
200 jump jacks
400 meter run

15:20

Compare to 05.04.11
18:20

Jun 10, 2011

Friday 06.10.11

21 deadlifts, 60 lbs
21 push press, 10 lbs
50 squats
15 dead lifts
15 push press
50 squats
9 deadlifts
9 push press

8:57

Jun 7, 2011

Tuesday 06.07.11

100 girly push-ups
100 kettle bell swings (15lbs)
100 jump jacks
100 squats

16:41

Jun 6, 2011

Monday 06.06.11

100 sit-ups
30 burpees
40 kettle bell swings (30lb dumbbell)
50 knees to elbows
100 ft walking lunge
150 ft sprint

16:30

Jun 2, 2011

Thursday 06.02.11

WOD:
unload dishwasher
load dishwasher
hand wash dishes
wipe counters
wipe off stove
wipe table
sweep kitchen floor
mop kitchen floor

90:00   ;)

May 31, 2011

Tuesday 05.31.11

50 sit-ups
10 burpees
40 sit-ups
20 burpees
30 sit-ups
30 burpees
20 sit-ups
20 burpees

17:40 (I hate burpees)

May 27, 2011

Friday 05.27.11

3 rounds of:
20 jump jacks
30 push-ups
40 sit-ups
50 squats

 23:05

May 24, 2011

Tuesday 05.24.11

5 rounds of:
40 jump jacks
30 box jumps
20 kettle bell swings (20lb dumbbell)

24:12

May 23, 2011

Monday 05.23.11

7 rounds of:
35 jump jacks
1 snatch (15lb dumbbells)
5 sit-ups

8:05

May 20, 2011

Friday 05.20.11

50 squats
25 dips
50 squats
25 push-ups
50 squats
25 sit-ups
50 squats
25 leg lifts
50 squats
25 jump jacks
50 squats
25 sit-ups

17:03

May 19, 2011

Monday 05.19.11

15 thrusters (10lbs)
15 burpess
15 thrusters
15 leg lifts
15 thrusters
15 sit-ups
15 thrusters
15 push-ups
15 thrusters
15 burpees

8:43

May 11, 2011

Wednesday 05.11.11

5 rounds for time of:
5 overhead squats (10lbs)
10 knees to elbows
15 dumbbell hang squats (15lbs)
40 jump jacks

17:00

May 10, 2011

Tuesday 05.10.11

As many rounds in 12 minutes of:
5 push-ups
10 wall ball shots
15 kettle bell swings (15lb dumbell)

Competed 6 rounds.

May 5, 2011

Thursday 05.05.11

run 800 meters
run 400 meters backwards
run 800 meters
run 400 meters backwards

18:17

May 4, 2011

Wednesday 05.04.11

10 push-ups
15 deadlifts, 30lbs
25 box jumps, 24 inches
50 sit-ups
100 wall ball shots
200 jump jacks
400 meter run

18:20

May 3, 2011

Tuesday 05.03.11

3 rounds for time of 21-15-9 reps:
10lb overhead squat
burpees
leg lifts

9:05

May 2, 2011

Monday 05.02.11

7 rounds for time of:
7 push-ups
7 thrusters (10lbs)
7 burpees
7 kettle bell swings
7 leg lifts

18:33

Apr 27, 2011

Wednesday 04.27.11


Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters, 30lbs
3 knees to elbows
3 sit-ups
6 Thrusters, 30lbs
6 knees to elbows
6 sit-ups
9 Thrusters, 30lbs
9 knees to elbows
9 sit-ups
12 Thrusters, 30lbs
12 knees to elbows
12 sit-ups
15 Thrusters, 30lbs
15 knees to elbows
15 sit-ups
18 Thrusters, 30lbs
18 knees to elbows
18 sit-ups
21 Thrusters, 30lbs
21 knees to elbows
21 sit-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments:
Round 5, 42 reps each

Apr 25, 2011

Monday 04.25.11

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the
first 8 intervals are back extensions
second 8 are push-ups
third 8 intervals are sit-ups, and finally
last 8 intervals are squats.
There is no rest between exercises.

Post total reps from all 32 intervals to comments like this:
be-121, pu-91, su-75, sq-123 total- 421 reps! 15:50

Apr 22, 2011

Friday 04.22.11

3 rounds of:
walking lunge, 100ft
50 squats
25 back extensions

12:42

Apr 21, 2011

Thursday 04.21.11

70 burpees
60 sit-ups
50 kettle bell swings (10lb dumbbell)
40 push-ups
30 squats

17:09

Apr 19, 2011

Tuesday 04.19.11

50 jump jacks
50 push-ups
50 jump jacks
50 sit-ups
50 jump jacks
50 squats
50 jump jacks
50 back extensions

9:58

Apr 18, 2011

Monday 04.18.11

squats- 50/30/15/10
push-ups- 20/15/10/5
sit-ups- 30/25/20/15
lunges-20/16/12/8

*This means do 50 squats, 20 push-ups, 30 sit-ups, 20 lunges, then start back with 30 squats, 15 push-ups, and so on...

15:05

*IF YOU ARE A NEW HIIT MAMA, DON'T START HERE! Just start with the workout of the day (WOD) and we will repeat these ones eventually.