Monthly Archives: December 2013

Saturday HIT

Men/Women 18min CAP Partner Workout 3 Rounds: 10 Box Jumps 30"/24" 10 KB Swings 70/35 5 Pistols (each leg) 5 Clean and Press 135/75 10 Over the Bar Burpees 10 GHD Sit-Ups w/Med Ball 20/14 (or Rollouts)...

Friday HIT

Men/Women 15min AMRAP 150 Wall Balls 90 Double-Unders 30 Muscle-Ups/45 Pull-Ups Get through the Muscle-Ups/Pull-Ups start over on the wall balls....

BootCamp Crew

Men/Women You are responsible for in 30 min: 100 Box Jumps 24"/16" 100 Burpees 100 KB Swings 55/35 100 Spider Man Mtn Climbers 100 Sit-Ups 100 Wall Balls 20/14 Break them up however you want…and of course have fun!...

Olympic Lifting

Men/Women Back Squat - 60%x3, 70%x3, 80%x3, 85%x2, 75% x 3 x 3 Snatch Pull + Snatch - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3 Clean + FS + Jerk - 60% x (1+3+1), 70% x (1+3+1), 75% x (1+3+1) x 5 Snatch DL on Riser - 90% x 4 x 4 Power Snatch + Snatch Push Press...

Thursday HIT

Men/Women 18min CAP 10 Rounds: 3 Overhead Squats (must snatch it up) 155/75 3 Strict Chest to Bar Pullups 3 KB Swings 70/35 (Go heavier if you can maintain form) 3 Muscle-Ups/HSPU...

Tuesday HIT

Please check the holiday schedule: Men/Women 10 Rounds: 10 Pull-Ups 10 Box Jumps 24"/16" 10 KB Swings 70/35 10 Deadlifts 135/95...

MondAB HIT

Please check the holiday schedule: Max Reps/Minute 3 Rounds: Wall Balls 20/14 Rollouts Back Squats 95/65 GHD Sit-Ups Box Jumps 24/16 Rest 1 min...

Saturday HIT

Men/Women 3 Rounds: 100 Double-Unders 2 Down and Back Farmers Carries (100ft) 70/35 (each hand) 8 Roll-Outs (Feet)/20 Knees...

Olympic Lifting

Men/Women Back Squat - 60%x5, 70%x5, 80%x5, 85%x4, 80%x4, 85%x3 Power Snatch + OHS - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 3 (% of full) Power Clean & Power Jerk - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 3 (% of full) Snatch Pull - 85% x 5 x 5 Press - 4 x 5...