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.

Feb 27, 2017

THE END OF HIITMAMAS.blogspot.com.......


This is the very last post you will ever see on this site....

......because....

I have a BRAND NEW SITE!!!

SURPRISE!!!

Go to:

for all your future WODs!



Feb 24, 2017

Friday 02.24.17

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches, 20-45 lbs
3 strict military push-ups
Post rounds/reps completed to comments.


Feb 23, 2017

Thursday 02.23.17

The Tabata Bar
Tabata deadlift, 60-90 lb.
1 minute rest
Tabata hang power clean, 20-45 lb.
1 minute rest
Tabata front squat, 45-60 lb.
1 minute rest
Tabata push press, 20-45 lb.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.
Post total reps from all 32 intervals to comments.


Feb 22, 2017

Wednesday 02.22.17

For time:
42 butterfly sit-ups
21 squat clean thrusters, 20-45 lbs
30 butterfly sit-ups
15 squat clean thrusters, 20-45 lbs
18 butterfly sit-ups
9 squat clean thrusters, 20-45 lbs
Post time to comments.


Feb 21, 2017

Tuesday 02.21.17

HERO WOD

For time:
25 pull-ups, assist as needed
10 bench dips
1.5-mile run
10 bench dips
25 pull-ups
Post time to comments.

* In honor of Mark Thomas Urban, 40, who was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.


Feb 20, 2017

Monday 02.20.17

For time, working on the odd minutes, and resting on the even minutes:
100 butterfly sit-ups
125 push presses, 20-45 lbs
150 squats

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc. 

Compare to 02.22.16

Post time to comments.




Feb 17, 2017

Friday 02.17.17

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters


Compare to 02.10.16


Post time and load to comments.




Feb 16, 2017

Thursday 02.16.17

For time:
50 walking lunge steps
25 pull-ups
50 box jumps, 18-in. box
25 double-unders (100 singles)
50 back extensions or body surfers
25 bench dips
50 knees-to-elbows
25 wall-ball, 10-lb. ball
50 butterfly sit-ups
Post time to comments.


Feb 15, 2017

Wednesday 02.15.17

Make 3 attempts at each of the following:
Max set toes-to-bars
Max set bench dips
Broad jump for distance
Then,
Run 2,000 meters for time
Rest as needed between exercises.
Post reps, distance and time for each to comments.

Feb 14, 2017

Tuesday 02.14.17

Love It

5 rounds for time of:
Run 400 meters
21 Deadlifts, 40-60 lbs

Compare to 02.13.15

Post time to comments.

Happy Valentine's Day Mamas!


Feb 13, 2017

Monday 02.13.17

Complete as many rounds and reps as possible in 15 minutes of:
9 deadlifts, 60-90 lbs
12 push-ups
15 box jumps, 18-in. box
Post rounds completed to comments.

Feb 10, 2017

Friday 02.10.17

For time:
Frances
1-mile run
Frances is 21-15-9 reps for time of 20-45-lb. thrusters and pull-ups. Complete Fran before running the mile.
Post time to comments.


Feb 9, 2017

Thursday 02.09.17

4 rounds for time of:
20 front squats, 40-60 lbs
20 box jumps, 18 inch box

Compare to 02.09.16

Post time to comments.


Feb 8, 2017

Wednesday 02.08.17

Broken

Complete as many rounds as possible in 20 minutes of:
15 pull-ups (assist as needed)
5 burpees
200-meter run

Compare to 02.05.17

Post rounds completed to comments.



Feb 7, 2017

Tuesday 02.07.17

3 rounds for time of:
30 squat cleans, 30-45 lbs 
30 butterfly sit-ups
Run 800 meters
Post time to comments.


Feb 6, 2017

Monday 02.06.17

5 rounds for reps of:
1 minute of 60-lb. deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows

Compare to 02.04.16

Post reps completed to comments.


Feb 3, 2017

Friday 02.03.17

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds
Post times for each round to comments.
Compare to 09.25.15


Feb 2, 2017

Thursday 02.02.17

4 rounds for time of:
20 power snatches, 20-45 lbs
50 double-unders (sub 200 single)
Post time to comments.




Feb 1, 2017

Wednesday 02.01.17

15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 10-lb. ball
Thrusters, 20-45 lbs
Post time to comments.


Jan 30, 2017

Tuesday 01.30.17

5 rounds for time of:
Run 1,000 meters
100-m walking lunge
40-m waiters walk, 20-25 lbs, right arm
40-m waiters walk, 20-25 lbs, left arm
Post time to comments.


Monday 01.30.17

Complete as many rounds as possible in 15 minutes of:
Run 200 meters
20 box jumps, 18-inch box
15 push press, 20-30 lbs

Compare to 01.26.16

Post rounds completed to comments.




Jan 27, 2017

Friday 01.27.17

Cat Fight

3 rounds of:

Wall-ball, 10 lb ball, 10 ft target (Reps)
Sumo deadlift high-pull, 20 lbs (Reps)
Box Jump, 18" box (Reps)
Push-press, 20 lbs (Reps)
Butterfly sit-ups (Reps)
Rest 1 minute

In this workout you move from each of five stations after 1 minute.The clock does not reset or stop between exercises. This is a 5 minute round from which a 1 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.


Add your points and post them to comments.


Compare to 01.25.16





Jan 26, 2017

Thursday 01.26.17

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
10 burpees, jumping over the barbell (or a broom elevated a foot)
5 thrusters, 20-30 lbs 

Compare to 01.22.16

Post time to comments.




Jan 25, 2017

Wednesday 01.25.17

15-12-9 reps for time of:
Thrusters, 25-45 lbs
Pull-ups, assist as needed
Post time to comments.

Jan 24, 2017

Tuesday 01.24.17

HERO WOD


7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 20-25 lbs
10 burpee box jumps, 18-inch
Rest 3 minutes
Post time for each round to comments.

*In honor of Army Captain Paul Pena, 27, of San Marcos, Texas, who died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death.




Jan 23, 2017

Monday 01.23.17

Complete as many rounds as possible in 20 minutes of:
10 pull-ups, assist as needed
15 push-ups
20 squats
Post rounds completed to comments.





Jan 20, 2017

Friday 01.20.17

Cesca

Run 10K

Compare to 01.20.16

Happy Birthday Ces!
To my fiercest friend: you are such a warrior, a fighter, a champion, and a survivor. I wish you the happiest of birthdays and the best upcoming year possible. 
Love, Your Spartan Sista

Jan 19, 2017

Thursday 01.19.17

Complete as many rounds as possible in 12 minutes of:
20 butterfly sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Use a 20-30-lb. dumbbell on the lunges.

Post rounds completed to comments.


Jan 18, 2017

Wednesday 01.18.17

Linds

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift, 60-80 lbs
Bench press, 20-45 lbs
Clean, 20-45 lbs

Compare to 02.17.16

Post time to comments.



Jan 17, 2017

Tuesday 01.17.17

"Freaky Fifty"  

For time:
50 box jumps, 18-inch box
50 pull-ups, assist as needed
50 kettlebell swings, 20 lbs
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 20 lbs
50 back extensions (or body surfers)
50 wall-ball shots, 10 lb ball
50 burpees
50 double-unders (200 single jump)

Compare to 02.18.16.

Post time to comments.

*Mamas, this is a different WOD than the Fit Fifty which is reverse order. It is intentional so please do in this order.



Jan 16, 2017

Monday 01.16.17

Masi


5 rounds for time of:
Run 800 meters
25 front squats, 20-45 lbs
25 sumo deadlift high pulls, 20-30 lbs
Post time to comments.

My puppy is 1!
Happy 1st Birthday Masi!

Jan 13, 2017

Friday 01.13.17

Freaky Friday

5 rounds for time of:
25 butterfly sit-ups
25 back extensions (superman or body surfers)
50 donkey kicks (25 each leg)

Compare to 01.15.16

Post time to comments.



Jan 12, 2017

Thursday 01.12.17

2 rounds for time of:
Run 800 meters
30 Push-ups
30 Front squats, 40-60 lbs
30 Knees to elbows
30 Power cleans, 20-30 lbs

Compare to 01.14.16

Post time to comments.



Jan 11, 2017

Wednesday 01.11.17

"Large Marge"

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Butterfly Sit-up

*Do 1 burpee, then 1 push-up, then 1 jumping jack, then 1 sit-up, then repeat 50 times.

Do not change the order. It is intentional.

Compare to 01.08.16

Post time to comments.



Jan 10, 2017

Tuesday 01.10.17

7 rounds for time of:
10 handstand push-ups, scale as needed
20 butterfly sit-ups
1 minute plank


Post time to comments.


Jan 9, 2017

Monday 01.09.17

Keller

3 rounds for time of:
Run 400 meters
21 kettlebell swings, 20-25 lbs
12 pull-ups, assist as needed

Compare to 10.27.16


Post time to comments.




Jan 6, 2017

Friday 01.06.17

3 rounds for time of:
50 walking-lunge steps
1 minute plank
50 double-unders

Compare to 01.13.16

Post time to comments.



Jan 5, 2017

Thursday 01.05.17

On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
Box jumps, 18 inch box
Pull-ups, assist as needed
Wall-ball shots, 10-lb. ball
Burpees
Double-unders

Compare to 01.12.16

Post reps completed for each exercise, and total reps completed to comments.

Jan 4, 2017

Wednesday 01.04.17

For time:
50 Front squats, 50 lbs
50 Butterfly sit-ups
50 Front squats, 40 lbs
50 Back extensions (supermans)
50 Front squats, 30 lbs
50 Butterfly sit-ups

Compare to 01.05.16

Post time to comments. 



Jan 3, 2017

Tuesday 01.03.17

5 rounds for time of:
10 pull-ups, assist as needed
10 bench dips
10 butterfly sit-ups
10 hip raises
Post time to comments.

Jan 2, 2017

Monday 01.02.17

90 DAY CHALLENGE XV: DAY 90

Congratulations Hiit Mamas!
You have completed your 90 Day Challenge! 

Today you will give your self a pat on the back, heck, give yourself a big slap on the booty, you've earned it! Today you will also weigh yourself (hopefully for the first time in 90 Days!), take the same measurements you did on Day 1, and take your after pictures!! 
I am so proud of all of you and what you have accomplished in the last 90 Days and I can't wait to hear about and see your results. 
The final challenge that I will give you is to share your accomplishment. If you are proud,  post your results and before and after photos on our Facebook page and your Facebook page. If you are a little more shy, send me your results and photos (hiitmamas@gmail.com) and I will chop off your head and post them anonymously (with your permission) on our upcoming WODs. You will also get a WOD named after you for sharing. It will be such a motivation and inspiration to all of our new 90 Day Challenge Mamas to see what you have been able to accomplish during your 90 Day Challenge. 
Then get ready for your next 90 Day Challenge coming up soon. The additional challenges will all be the same for you, so just keep up the good work and look for more ways to improve your diet and lifestyle along the way.

Previous 90 Day Challenge Finishers:



SEND IN YOUR PICTURES!!!

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Compare to 02.10.16

Post time and load to comments.