The FitWit Nation Blog

Wednesday August 8 – ClassHIIT Rock

Wednesday 8/8

Class HIIT ROCK (Matt Beerse Special)

3×9 minute Circuits 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.

Circuit 1:
Sumo Inchworm Shoulder Taps
Alternating KB Clean and Press: R:(40+/30+),W:(30+/25+),B:(20+/15+)
Squat Jumps B: Squats

Circuit 2:
Down Dog Toe Touch to Plank w/ crossing toe touches (B: Plank leg lifts)
KB Swings R:(60+/53+),W:(45+/40+),B:(30+/25+)
Superman Hold

Circuit 3:
Mountain Climbers to Push up (4 Climbers:1 Push up)
KB Squat High Pull: R:(53+/45+),W:(40+/30+),B:(30+/20+)
Hollow Hold


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Thursday August 9th – Partner KB Strength Day + Tabata Mash Up

Thursday:  8/9

Partner KB Strength Day = 14 Minutes

On a Tabata clock (4 min / 8 intervals) in an I go, you go fashion (Partners will alternate intervals, so they will work for 20 sec and then have 40 sec rest until they go again) 1 Minute Rest Between Each

  • 2 KB Front Squat  R:(45+/35+) W:(30+/25+) B:(20+/15+)

  • 2 KB Strict Press R:(40+/30+) W:(25+/20+) B:(20+/15+)

  • 4 Min 5×5 (Each Side) KB Unilateral Floor Press (One Side at a time) R:(45+/35+) W:(35+/25+) B:(20+/15+)


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