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.

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