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 31, 2012

Monday 12.31.12

 I am super excited to announce that I am now the proud new owner of 
hiitmamas.com
so now you can get here from either address! :)

3 rounds for time of:
50 Squats
7 Reverse pull-ups (start at top & lower down slowly)
10 Hang power snatch, 20 lbs

HAPPY NEW YEARS EVE!! 
LAST DAY OF 2012!!

 So I tried to find a good hang power snatch video with dumbbells but I struck out.
So here is all I've got:

Hang power snatch (with a bar):

...and a really lame video of a dumbbell hang power snatch with a lunge added so please ignore the lunge and the lameness and only watch the first few seconds of the video to get the idea! :/

I need to work on getting better videos. :/

5 DAYS UNTIL THE 90 DAY CHALLENGE!
01.05.13


Dec 28, 2012

Friday 12.28.12

50 Jump jacks
50 Push-ups
50 Jump jacks
50 Butterfly sit-ups
50 Jump jacks
50 Squats
50 Jump jacks
50 Back extensions

Compare to  03.30.12


8 DAYS UNTIL THE 90 DAY CHALLENGE!
01.05.13

Dec 27, 2012

Thursday 12.27.12

3 rounds for time of:
Run 200 meters
7 Push presses, 10 lb dumbbells
14 Knees to elbows


9 DAYS UNTIL THE 90 DAY CHALLENGE!
01.05.13

Dec 26, 2012

Wednesday 12.26.12

Complete as many rounds as possible in 20 minutes of:
5 Push-ups
10 Wall ball shots, 10 lb ball
15 Kettlebell swings, 15 lbs



10 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 25, 2012

Tuesday 12.25.12

3 rounds of:
5 squeals of joy
10 present openings
15 smiles and hugs
20 family and friends

Merry Christmas to my family of Mamas!
I love all of you!


11 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 24, 2012

Monday 12.24.12

5 rounds for time of:
10 Front squats, 40 lbs
20 Butterfly sit-ups

Merry Christmas Eve Mamas!


12 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 21, 2012

Friday 12.21.12

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

It will look like this:

Round 1: 15 Thrusters, 15 Lunges, 15 Push-ups
12 Thrusters, 12 Lunges, 12 Push-ups
 9 Thrusters, 9 Lunges, 9 Push-ups

Rounds 2 & 3: repeat

Compare to 11.22.11



15 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 20, 2012

Thursday 12.20.12

For time:
100 Burpees

(oh crap!)
Compare to 11.23.11


16 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 19, 2012

Wednesday 12.19.12

"Tabata That!"

Tabata Jump rope
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push press, 20 lbs
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Butterfly sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Write down your reps each time during your 10 second rests.

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

Post Tabata score for each exercise to comments and total for final score.



17 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 18, 2012

Tuesday 12.18.12

Complete as many rounds and reps as possible in 12 minutes of:
15 Deadlifts, 60 lbs
15 Deficit push-ups (put your hands on books, blocks, weights)
15 Box jumps, 18" box


Deficit Push-Ups Demo:

18 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 17, 2012

Monday 12.17.12

4 rounds for time of:
10 Dumbbell snatches, 15 lbs (alternate one arm per round- 10 left arm first round, etc.)
200 foot Sprint

Dumbbell Snatch Demo:


19 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 14, 2012

Friday 12.14.12

5 rounds for time of:
7 Deadlift, 60 lbs
30 Squats
7 Push-ups



21 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 13, 2012

Thursday 12.13.12

Run 5K.

Compare to 10.03.12

Don't make excuses, don't doubt yourself, don't sub......just do it.... because you can.  


Dec 12, 2012

Wednesday 12.12.12

12.12.12

12 rounds for time of:

12 Butterfly sit-ups
12 Squats
12 Walking lunges
12 Push-ups
12 Box jumps
12 Thrusters, 20 lbs
12 Back extensions
12 Bench dips
12 Kettle bell swings, 15 lbs
12 Jump rope
12 Leg lifts
12 Wall ball, 10 lbs

*Mamas, I know this is a big WOD. Push your self to complete as many rounds as you can. If that is 3, do 3, if that is 10, do 10. This is a one time WOD that we will never do again. ;)




Dec 11, 2012

Tuesday 12.11.12

For time:
30 Front squats, 20-30 lbs
7 Pull-ups (attempts)
30 Front squats, 20-30 lbs
5 Pull-ups (attempts)


Dec 10, 2012

Monday 12.10.12

"Vanessa"

5 rounds for time of:
100 Jump rope
10 Deadlifts, 60 lbs
Rest 1 minute

Hiit Mama Vanessa B.

"Thank you so much for your wonderful blog and WOD's!  I have been doing your workouts for 2 months and love them. I feel so much stronger!  I am a mom of 2 sweet, busy boys.  Sometimes when I come home from a rough day at work, I do one of your WOD's, and life's stressful burdens are lifted from my shoulders.  A good sweat will do that for you. Thank you for the great tank, it is soft!"

Dec 7, 2012

Friday 12.07.12

Complete as many rounds as possible in 15 minutes of:
8 Bench dips
10 Box jumps, 18" box
20 lb walking lunges, 12 steps
15 Butterfly sit-ups


Dec 6, 2012

Thursday 12.06.12

"20 X 20"

For time:
20 Wall ball shots, 10 lb ball
20 Sit-ups
20 Box jump, 18" box
20 Push-ups
20 Cleans,20 lbs
20 Jump rope
20 Thrusters, 10 lb dumbbells
20 Front squats, 20 lbs
20 Kettlebell swings, 15 - 20 lbs
20 Push press, 20 lbs
20 Bench dips
20 Sumo deadlift high pull, 20 lbs
20 Burpees
20 Hang squat clean, 20 lbs
20 Butterfly sit-ups
20 Walking lunge steps
20 Deadlift, 20 lbs
20 Knees to elbows
20 Squats
20 Leg lifts

Did I leave anything out? ;)

Dec 5, 2012

Wednesday 12.05.12

3 rounds for time of:
10 Knees to elbows
Run 200 meters
10 Bar-facing burpees
Run 200 meters

Post times to comments.




Dec 4, 2012

Tuesday 12.04.12

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

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

Compare to 09.20.12

Dec 3, 2012

Monday 12.03.12

Complete as many reps as possible in 7 minutes of:
Burpees

(Don't hate me.)




Nov 30, 2012

Nov 29, 2012

Thursday 11.29.12

For time:
5 Front squats, 40 lbs
25 Butterfly sit-ups
4 Front squats, 40 lbs
20 Butterfly sit-ups
3 Front squats, 40 lbs
15 Butterfly sit-ups
2 Front squats, 40 lbs
10 Butterfly sit-ups
1 Front squat, 40 lbs
5 Butterfly sit-ups


Nov 28, 2012

Wednesday 11.28.12

10 push-ups
15 deadlifts, 40 lbs
25 box jumps, 18"
50 butterfly sit-ups
100 wall ball shots, 10 lbs
200 jump rope
400 meter run

Compare to 11.17.11


Nov 27, 2012

Tuesday 11.27.12

5 rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 10 pounds each

WOD Demo:
 (make sure you don't shrug!)

Nov 26, 2012

Monday 11.26.12

5 rounds, each for time of:
20 Push-ups
30 Lunges
40 Sit-ups
50 Squats

Rest precisely 3 minutes between each round. Time each round individually.


Nov 23, 2012

Friday 11.23.12

"Black Friday"

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

Post total reps to comments.

Compare to 11.25.11



Nov 22, 2012

Thursday 11.22.12

Happy Thanksgiving!

3 rounds of:
Turkey, 20 lbs
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 21, 2012

Wednesday 11.21.12

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 Push-ups
10 Butterfly sit-ups
15 Squats

  Hiit Mama Betsy
Holden, MA

"I usually add a run, spin or a swim but I love, love, LOVE these workouts! I am a full time working "mom" to two amazing dogs! I was married a year ago this December and I wish I had known about hiitmamas before my wedding! Definitely the strongest I've ever been!"

Nov 20, 2012

Tuesday 11.20.12

"Jenni"

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

Compare to 11.21.11

Happy Birthday to ME!!

Nov 19, 2012

Monday 11.19.12

7 rounds for time of:
12 Thrusters, 20 lbs
9 Knees to elbows
Run 200 meters with a 10 pound medicine ball/weight ball

Hiit Mamas Jen & Gina
White Head Island, New Brunswick Canada
 (Only about 150 people here, and definitely no gym!!)

"This is me, Jen, and my bff Gina. She's the tall one. Just got done with today's WOD! We love your workouts!! I'm off for a couple of weeks for lobster fishing, but can't wait to start back!! I'll have to catch up to Gina."

Nov 16, 2012

Friday 11.16.12

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

Compare to 11.18.11

Hiit Mama Cindy
Northern Colorado

"I love the tank top and am so blessed by your workouts that I can do at home with my kiddos running around.Thanks for all you do!"

Nov 15, 2012

Thursday 11.15.12

"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.


Compare to 11.15.11


Hiit Mama Erin
Clayton, NC

 "Here is a picture of me happy that I got my new tank!!!  Thanks for this workout blog!  It's awesome.  I went from running everyday for 17 years to doing your workout and I am so much better off!!!"

Nov 14, 2012

Wednesday 11.14.12

For time:
Run 500 meters
50 Box jumps, 18" box
50 Push-ups
50 Butterfly sit-ups
50 Kettlebell swings, 15-20 lbs
50 Back extensions (Supermans)
50 Bench dips
20 Burpees

Compare to 11.14.11

 Hiit Mama Kasey
Spring Branch, TX

"I started right after labor day and I am hooked! This photo is during 'Kelly' before I finished and collapsed. Thanks for the wods! And the tank top!"

Nov 13, 2012

Tuesday 11.13.12

4 rounds for time of:
8 Deadlifts, 60 lbs
16 Burpees
15 Walking lunges
Run 600 meters/ 500 Jump ropes or jacks

Hiit Mama Britta
Keller, TX

"I became a Hiit Mama after having my second child. It started with my sister texting me the WOD every day, and now she is "texting" everyone! I'm so proud of her and so happy to be part of this community! Now my baby girl is 17 months old and I just completed my first half marathon in 1:50! I only had 1 week to train for it, but thanks to HIIT and all those lunges and squats and sprints, I felt totally prepared! LOVE BEING A HIIT MAMA!"

Nov 12, 2012

Monday 11.12.12

For time:
30 Push-ups
50 Back Extensions (Supermans)
30 Knees to elbows
30 Deadlifts, 40 lbs
30 Dumbbell push press, 20 lbs
50 Kettlebell swings, 15-20 lbs
Run 400 meters/ 200 Jump rope or jacks
10 Pull-ups (assisted if necessary) or Pull-downs (lower down slowly from bar)
30 Bench dips

 Happy Veterans Day to all the men and women who served, past or present, our country to protect and serve, 
"that others may live".
 my husband, Chris Alvies, who served as a 
Helicopter Rescue Swimmer in the US Coast Guard

Hiit Mama Vanessa
Kansas City

 "I've been following and recommending your blog since July. Love the workouts and the growing community you have fostered. So supportive and vastly different from any other online fitness group I've encountered. Your modifications are right on track with my goals. So pleased with the new CF Mamas tank that I decided to be brave and send you an "action shot". Thanks to hard work and your workouts I can do more pull ups at 39 than I could at 18. Keep up the great work!!"

Nov 9, 2012

Friday 11.09.12

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

Compare to 11.11.11


Nov 8, 2012

Thursday 11.08.12

3 rounds for time of:
10 Front squats, 30 lbs
100 Jump rope

Compare to 10.19.11

Nov 7, 2012

Wednesday 11.07.12

3 rounds for time of:
33 Butterfly sit-ups
21 Burpees
Run 400 meters


Nov 6, 2012

Tuesday 11.06.12

10 rounds for time of:
5 Deadlifts, 40-60 lbs
10 Butterfly sit-ups


 Hope everyone had a great Halloween last week!



Nov 5, 2012

Monday 11.05.12

"Kelsy"

5 rounds for time of:
Run 400 meters
30 Box jump, 18 inch box
30 Wall ball shots, 10 lb ball


Compare to 01.10.12

Hiit Mama Christina
Elk Grove, CA

"I love the shirt. This is right before the WOD today. I have religiously followed this for the last 12 weeks, I am addicted. I do the workouts during lunch with two of my coworkers. We are inspiring others to join. Born and raised Cali girl!"

GO CHRISTINA!! 
Love it.

Nov 2, 2012

Friday 11.02.12

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

Compare to 11.09.11



Nov 1, 2012

Thursday 11.01.12

21 dead lifts, 30-60lbs
21 push press, 20lbs
50 squats
15 dead lifts
15 push press
50 squats
9 dead lifts
9 push press

Compare to 11.10.11


Oct 31, 2012

Wednesday 10.31.12

2 rounds for time of:
50 Push-ups
75 Butterfly sit-ups
50 Front squat, 20 lbs
75 Jump rope

Happy Halloween!!
Thank goodness for HIIT!!!
(My oldest, Ryli, 19 months old- 2005)

Oct 30, 2012

Tuesday 10.30.12

For time:
Run 500 meters
30 Bench presses, 20 lbs
Run 1000 meters
20 Bench presses, 20 lbs
Run 2000 meters
10 Bench presses, 20 lbs

*If you don't have a bench, face two dining room chairs towards each other, straddle one for your butt to rest on and put your shoulders and head on the other (bench).

Oct 29, 2012

Monday 10.29.12

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pull, 20 lbs
Lateral jumps, over 18" obstacle

I have seen all your questions so here is a demo video:

Oct 26, 2012

Friday 10.26.12

5 rounds for time of:
12 Push press, 20 lbs
40 meter Shuttle sprint (4 x 10 meters)
8 Hang squat cleans, 20l lbs

WOD Demo:
 Here is a demo of the WOD with a bar. I still don't have one so I will be doing all the same movements with my two 10 lb dumbbells. Also, I changed the squat snatches to hang squat cleans for everyone who doesn't have a bar. Hang squat cleans start with standing with the weights at your sides (hang=hanging weights from arms at your sides), then use the downward momentum of your squat (squat) to swing them up to your shoulders (clean) and then stand up. 
Dumbbell Hang Squat Clean Demo:

Oct 25, 2012

Thursday 10.25.12

1000 meter run
Rest 4 minutes
Dumbbell "Tabata" Thrusters, 20 lbs

Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest. Do as many thrusters as you can in 20 seconds, during your 10 second rest, write down your reps, then do it again 7 more times. The score of your tabata is your lowest number of reps per round.

Comments should be run time then Tabata score.


Oct 24, 2012

Wednesday 10.24.12

For time:
30 Hang cleans, 20 lbs
50 One-legged squats, alternating, 25 each leg
Run 2000 meters (1.25 miles)


Oct 23, 2012

Tuesday 10.23.12

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Oct 22, 2012

Monday 10.22.12

Complete as many rounds in 25 minutes as you can of:
7 Push-ups
11 Thrusters, 20 lbs
14 Knees to elbows


Oct 19, 2012

Friday 10.19.12

5 rounds for time of:
10 Burpees
10 Knees to elbows
21 Walking lunge steps with two 10 lb dumbbells on your shoulders
Run 400 meters

Compare to 11.08.11

Oct 18, 2012

Thursday 10.18.12

For time:

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

Compare to 11.03.11

For each set of 100, don't automatically break them up. The exercise is set up this way to burn out each muscle group which will build more muscle. Keep going until you hit 100. Take small breaks if you need to. The more often you do all 100 consecutively, the more endurance and strength you will build up for the next time you do 100. Feel the burn! :)

Oct 17, 2012

Wednesday 10.17.12

For time:

21 deadlifts, 40-60lbs
21 push press, 20lbs
50 squats
15 deadlifts, 40-60lbs
15 push press, 20lbs
50 squats
9 deadlifts, 40-60lbs
9 push press, 20lbs

Compare to 11.10.11


Oct 16, 2012

Tuesday 10.16.12

"Killa"

For time:
30 Cleans, 20-30 lbs
Run 1 mile
50 Butterfly sit-ups
Run 1 mile
100 Burpees

Oct 15, 2012

Monday 10.15.12

"Slayer"

3 rounds for time of:
15 Front squats, 30lbs
15 Push-ups
15 Jump lunges
15 Knees to elbows
15 Hang clean, 20-30lbs
15 Back extensions


Oct 12, 2012

Friday 10.12.12

"Britta"

10 rounds of:
13 Jump rope
 7 Thrusters, 20 lbs
12 sit-ups

Compare to 10.13.11

Happy Birthday to my sister, Britta, in Texas!! 
 She is making 30 look fierce!
Britta is the Mom to a 3.5 year old son and 1.5 year old daughter
 and has been a Hiit Mama for 1.5 years and it shows! 
Proud of you Britta!
PS Next year I am changing your WOD to a running one since you run faster than Bolt. ;)

Oct 11, 2012

Thursday 10.11.12

3 rounds for time of:
15 Bench press, 20 - 30 lbs
25 Back extensions
Run 800 meters


Oct 10, 2012

Wednesday 10.10.12

For time:
100 Walking lunges (50 each leg)
50 Butterfly sit-ups
50 Jump rope
25 Knees to elbows
50 Box jump, 18 inch box
25 Weighted squats, 40 pounds
25 Push-ups
50 Leg lifts

Oct 9, 2012

Tuesday 10.09.12

Complete as many rounds in 20 minutes as you can of:
20 Push-ups
40 Sit-ups
80 Jump rope


Oct 8, 2012

Monday 10.08.12

 3 rounds for time of:
10 Squat cleans, 20 lbs
20 Box jump, 18" box
30 Sit-ups


Oct 5, 2012

Friday 10.05.12

100 sit-ups
30 burpees
40 kettle bell swings (15lb dumbbell)
50 knees to elbows
100 ft walking lunge
150 ft sprint

Compare to 11.02.11


Oct 4, 2012

Thursday 10.04.12

3 rounds for time of:
30 Wall ball shots, 10 lb ball
30 Squat snatches, 20 lb

Compare to 11.07.11 



Oct 3, 2012

Oct 2, 2012

Tuesday 10.02.12

"Angela"

For time:
100 Lunges (50 each leg)
100 Push-ups
100 Sit-ups
100 Squats

Compare to: 02.20.12

Oct 1, 2012

Monday 10.01.12

3 rounds for time of:
Walking lunge, 100 steps
50 sit-ups
50 Kettlebell swings, 15 lbs


* Hey Mamas!  I wanted to let you know how much I love seeing all of your comments and your posted times every day. It is so encouraging to me and to all of us. I would love it if today, when you post your time, if you are willing, can you also post your city, age, and how you heard about Hiit Mamas? I am always so curious! Keep it up Mamas!! :)

Sep 28, 2012

Friday 09.28.12

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

Compare to 11.03.11 


Sep 27, 2012

Thursday 09.27.12

"Kim"

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

Compare to 11.01.11 



Sep 26, 2012

Wednesday 09.26.12

7 rounds for time of:
3 Forward rolls (somersaults)
5 Sit-ups
7 Knees to elbows
9 Box jumps, 18" box


Sep 25, 2012

Sep 24, 2012

Monday 09.24.12

"Crystal"

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

Compare to  11.04.11


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. I am going to try for the pull-ups......someday I will get one on my own! 

PS Hiit Mamas is on Instagram now so #hashtag us!!


Sep 21, 2012

Friday 09.21.12

3 rounds for time of:
15 Weighted squats, 20lbs
15 Push-ups
15 Jump lunges
15 Knees to elbows
15 Hang clean, 20lbs
15 Back extensions

Compare to 10.31.12


Sep 20, 2012

Thursday 09.20.12

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

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


Compare to 10.27.11

Sep 19, 2012

Wednesday 09.19.12

For time:
Run 500 meters
50 Wall ball shots, 10 lb ball
Run 400 meters
40 Wall ball shots, 10 lb ball
Run 300 meters
30 Wall ball shots, 10 lb ball
Run 200 meters
20 Wall ball shots, 10 lb ball
Run 100 meters
10 Wall ball shots, 10 lb ball


Sep 18, 2012

Tuesday 09.18.12

5 rounds for time of:
15 Walking lunge steps, carrying 10 lb dumbbells on shoulders
60 Jump rope


Sep 17, 2012

Monday 09.17.12

4 rounds for time of:
30 Wall ball, 10 lb ball
30 Push-ups
30 Sit-ups


*Note to my Mamas: I have added a few posts to our facebook page I have also answered a common question and will try to reply to questions I get in comments on the facebook page as well so I can be sure everyone can get access to the answers.  I am going to try to leave a Tip of the Week there as well, especially when I get the same question repeated throughout the week.
P.S. You guys are all awesome!! :)

Sep 14, 2012

Friday 09.14.12

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


Compare to 10.26.11


Sep 13, 2012

Thursday 09.13.12

10 push-ups
15 deadlifts, 40 lbs
25 box jumps, 18" box
50 sit-ups
100 wall ball shots, 10 lb ball
200 jump jacks or rope
400 meter run

Compare to 09.13.11


Sep 12, 2012

Wednesday 09.12.12

For time:
100 Thrusters, 20 lbs


 Remembering all the firefighters,
 passengers, 
and victims in both towers
 and the pentagon
 that lost their lives on
 9/11.
 May God bless their families.

Sep 11, 2012

Tuesday 09.11.12

3 rounds for time:
Run 400 meters
21 Kettlebell swings, 15 lbs (or dumbbell)
12 Push-ups

compare to 05.31.12


Sep 10, 2012

Monday 09.10.12

8 rounds for max reps of:
20 pound Hang power clean, 20 seconds
Rest 10 seconds
20 pound Push press, 20 seconds
Rest 10 seconds

Post total hang cleans and total push presses to comments.


Sep 7, 2012

Sep 6, 2012

Thursday 09.06.12

"Amber"

7 rounds for time of:
7 push-ups
7 thrusters (20lbs)
7 burpees
7 kettle bell swings (15lbs)
7 leg lifts

Compare to 09.06.11

Sep 5, 2012

Wednesday 09.05.12

10 rounds for time of:
5 Wall ball shots, 10 pound ball
3 Push-ups
5 Power cleans, 20 lbs



*the original WOD had 30 rounds!! I was like, no thanks on that one. ;)
*if any of you would rather do the original, here you go:

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Sep 4, 2012

Sep 3, 2012

Monday 09.03.12

3 rounds for time of:
15 Knees to elbows
20 Burpees
15 Sumo-deadlift high-pulls, 30 lbs


Aug 31, 2012

Friday 08.31.12

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


Compare to 10.25.11

Aug 30, 2012

Thursday 08.30.12

"Anna"

For time:
25 Walking lunge steps
20 Push-ups
50 Box jumps
50 Jump rope (or jacks)
25 Bench dips
20 Knees to elbows
30 Kettlebell swings, 15 lbs
30 Sit-ups
20 Hang squat cleans, 20 lbs
25 Back extensions
30 Wall ball shots, 10 lb ball
3 Pull-ups (give them a try, rest your feet on a chair if needed, try to lower down slowly)

Compare to 09.08.11
Happy Birthday Anna!
 Bartek Macek, Warsaw, Poland.

Aug 29, 2012

Wednesday 08.29.12

10-8-6-4-2 reps for time of:
Push-up
Box jump, 18" box
 Michael Hernandez

Aug 28, 2012

Tuesday 08.28.12

4 rounds for time of:
Run 200 meters
25  Dumbbell squat cleans, 10 lb dumbbells
 Merinda Parazoo

Aug 27, 2012

Monday 08.27.12

For time:
15 Thrusters. 30 lbs
Run 200 meters
15 Thrusters. 24 lbs
Run 400 meters
15 Thrusters. 20 lbs
Run 800 meters
 Vail and Madalyn Raymer

Aug 24, 2012

Friday 08.24.12

10 rounds for time of:
3 Boy push-ups
6 Deadlifts, 40 lbs
12 Sit-ups
24 Jump rope or jacks


Compare to 10.24.11

Aug 23, 2012

Aug 22, 2012

Wednesday 08.22.12

5 rounds for time of:
Overhead walking lunges, 25 feet, 10 lb dumbbells
15 Knees to elbows

Let trailing knee gently kiss the ground on each lunge.

" HIIT training has prepared me for life! My children will be WOD masters and are already working functional movements at ages 4 and 7."

Aug 21, 2012

Tuesday 08.21.12

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 15 lbs
10 Box jumps, 18 inch box
10 Bench dips

Aug 20, 2012

Monday 08.20.12

"Kristin"

50-35-20 reps of:
Wall balls
Push-ups
Jump rope (or jacks but rope is better)

Happy Birthday Kristin!


Aug 17, 2012

Aug 16, 2012

Thursday 08.16.12

10 rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Compare to 10.20.11
Brandon Mclaren
 Bancroft, Ontario

Aug 15, 2012

Wednesday 08.15.12

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

 Jenny Powers

Aug 14, 2012

Tuesday 08.14.12

15 rounds of:
20 lb power snatch followed immediately by five overhead squats.
Joshua Cormier, Iraq

Aug 13, 2012

Monday 08.13.12

4 rounds for time of:
Run 800 meters
40 Push-ups
70 Sit-ups


Man version:
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Aug 10, 2012

Friday 08.10.12

3 rounds for time of:
10 Weighted squats, 30lbs (hold weights on your shoulders)
50 Jump rope or jacks (get a rope! ;)


Compare to 10.19.11
  Chief Vassallo and Senior Chief Guza
Coast Guard Cutter Sherman

(I hope she is the Senior Chief ;)

Aug 9, 2012

Thursday 08.09.12

5 rounds of:
40 jump rope or jacks (get a rope! ;)
30 box jumps, 18" box
20 kettle bell swings, 20 lbs

Compare to 10.18.11 
 Dana Blaney

Aug 8, 2012

Wednesday 08.08.12

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

Compare to 10.17.11
Edward Proulx

Aug 7, 2012

Tuesday 08.07.12

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

Compare to 10.14.11 



Aug 6, 2012

Monday 08.06.12

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 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.

Compare to 10.28.11

Aug 3, 2012

Friday 08.03.12

"Amber"

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

Compare to 10.12.11  

Happy Birthday Amber!! 
 (tomorrow) 

Aug 2, 2012

Thursday 08.02.12

"Freaky Fifty"

For time:
50 Box jump, 18" box
50 Jump jacks
50 Kettlebell swings, 15 lbs
50 Walking lunges
50 Knees to elbows
50 Push press, 20lbs
50 Back extensions
50 Wall ball shots, 10 lb ball
50 Sit-ups
50 Jump rope 

Compare to 01.17.12

Okay Mamas, you've been making suggestions and I have been listening. I have added links for RSS feeds and also to follow by e-mail. I have created a Facebook page (work in progress). I have received many of the same questions over and over from different Mamas on different posts so I have created 2 pages so far that are linked on the blog: FAQ and suggested equipment. I am learning and growing as I go with this blog and the progress is exciting. I will be having some gear made with our logo: Hiit Mamas:  tank tops, t-shirts, and decals so get ready for that in the future!

PS This WOD originally included 50 burpees at the end where the sit-ups are......you can thank me for switching that later. ;)

Aug 1, 2012

Wednesday 08.01.12

3 rounds for time of:
15 Hang power cleans, 20 lbs
15 Burpees
 South Central Regional

Jul 31, 2012

Tuesday 07.31.12

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete
4 rounds for time of:
30 Jump and touch
20 Deadlifts, 40 lbs
10 Push-ups

Jul 30, 2012

Monday 07.30.12

For time:
21 Front squat or weighted squat, 30-40 lbs
42  Sit-ups
15 Front squat or weighted squat, 30-40 lbs
30 Sit-ups
9 Front squat or weighted squat, 30-40 lbs
18 Sit-ups

Jul 27, 2012

Friday 07.27.12

9 rounds for time of:
7 Squat cleans,  20-30 lbs
8 Burpee box jumps, 18" box


Jul 26, 2012

Thursday 07.26.12

For time:10 Weighted squats, 30-40 lbs
10 Box jump overs, 18" box (jump over your box)
10 Thrusters,  20-30 lbs
10 Power cleans, 20-30 lbs
10 Knees-to-elbows
10 Burpees
10 Knees-to-elbows
10 Power cleans, 20-30 lbs
10 Thrusters,  20-30 lbs
10 Box jump overs, 18" box
10 Weighted squats, 30-40 lbs

Jul 25, 2012

Wednesday 07.25.12

3 rounds as shown:

21-15- and 9 reps, for time of:
Thruster, 20-30 lbs
Sit-ups


21-15- and 9 reps, for time of:
Thruster, 20-30 lbs
Push-ups


21-15- and 9 reps, for time of:
Thruster, 20-30 lbs
Sit-ups

Jul 24, 2012

Tuesday 07.24.12

For time:
30 Siit-ups
30 Deadlifts, 30
30 Jump rope, or jacks
30 Weighted squats, 30-40 lbs
30 Push-ups


Jul 23, 2012

Monday 07.23.12

"Sharon"

21-15-9 reps of:
Clean, 20-30 lbs
Sit-ups
Dips
Happy Birthday Sharon!
(yesterday....on the 22nd)

Jul 20, 2012

Jul 19, 2012

Thursday 07.19.12

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.

Compare to 10.07.11


Jul 18, 2012

Wednedsday 07.18.12

3 rounds for time of:8 Squat snatches, 20-30 lbs
7 Knees-to-elbows
Run 400 meters



original:
Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters

Jul 17, 2012

Tuesday 07.17.12

For time:
100 Squats
15 Push-ups
 75 Squats
15 Push-ups
50 Squats
15 Push-ups
25 Squats
15 Push-ups

Jul 16, 2012

Monday 07.16.12

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift, 40 lbs
Bench press, 20 lbs
Clean, 20 lbs

Jul 12, 2012

Thursday 07.12.12

"Amy"

For time:
50 Wall ball shots, 10 pound ball
25 Knees-to-elbows
40 Wall ball shots, 10 pound ball
20 Knees-to-elbows
30 Wall ball shots, 10 pound ball
15 Knees-to-elbows
20 Wall ball shots, 10 pound ball
10 Knees-to-elbows
10 Wall ball shots, 10 pound ball
5 Knees-to-elbows
Happy Late Birthday Amy!

Jul 11, 2012

Wednesday 07.11.12

8 rounds for time of:
Run 200 meters
10 Dumbbell burpee deadlifts, 20 pound dumbbells


Jul 10, 2012

Tuesday 07.10.12

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 20 lbs
40 Squats
30 Push-ups

Jul 9, 2012

Monday 07.09.12

3 rounds for time of:
50 Squats
50 Sit-ups
10 Hang power cleans, 20-30 lbs


Jul 6, 2012

Friday 07.06.12

 "Brenton"

5 rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.

Jul 5, 2012

Thursday 07.05.12

Complete as many rounds as possible in 12 minutes of:
12 Push press, 20 lbs
12 Knees-to-elbows
12 One-legged squats


Jul 4, 2012

Wednesday 07.04.12

5 rounds of:
3 cannon balls
6 bbq chips
12 fireworks
1 late night

Happy 4th of July!!


Jul 3, 2012

Tuesday 07.03.12

 "SQT"

3 rounds for time of:
10 Ground to overhead, 20-30 lbs
200 yard Shuttle sprint, 50 yards there and back twice


Jul 2, 2012

Monday 07.02.12

8 rounds for time of:
600 meter Run
11 Push-ups
11 Walking lunge steps, carrying  20-30 lbs
11 Thrusters, 20 lbs

Jun 29, 2012

Friday 06.29.12

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

Compare to 10.06.12

Jun 28, 2012

Thursday 06.28.12

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 10.05.11

Jun 27, 2012

Wednesday 06.27.12

5 rounds for time of:
15 Knees to elbows
15 Back extensions
15 Sit-ups
15 Box jumps, 18" box

Jun 26, 2012

Tuesday 06.26.12

"Morghan"

21-15-9 reps for time of:
Deadlift, 40 lbs
Thrusters, 20 lbs

Happy Birthday Morghan!

Jun 25, 2012

Monday 06.25.12

12 rounds for time of:
10 Dumbbell hang squat clean, 10-15 lb dumbbells
 6 Push-ups

Jun 22, 2012

Friday 06.22.12

21-18-15-12-9-6-3 reps for time of:
Squat (10-15lb dumbbells on shoulders)
Jump jacks or rope
Deadlift (30-60lb)
18" Box jump
Begin each round with a 50 meter Bear crawl.

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

Compare to 10.04.11


Jun 21, 2012

Thursday 06.21.12

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

Compare to 10.03.11

Jun 20, 2012

Wednesday 06.20.12

"Christian"

10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

 Happy Birthday Chris!
 This might be a little of my husband overload 
but it isn't his fault that his birthday is so close to Father's Day! ;)