Monthly Archives: January 2014

Saturday HIT

Men/Women 3 Rounds: Partner Workout 10 Deadlifts 225/135 10 Box Jumps 30"/24" 10 KB Swings 70/35 10 Push Press 135/75...

Thursday Boot Camp

Men/Women 5 Rounds: 10 Burpee Over the Box Jumps 10 Over the Box Jumps 20 Jumping Lunges 20 1-Arm KB Swings (10 each) 70/35 5 Wall Walk-Ups (chest must touch wall) 5 KB Sumo Deadlift High Pulls to KB Thruster 70/35...

Thursday HIT

Men/Women Strength: 3RM Back Squat HIT: 10min CAP 3 Rounds: 50 Double-Unders 20 KB Swings 20 Pull-Ups 20 Thrusters 65/45 (DONT DROP AN EMPTY BAR)...

Wednesday Rowing

Men/Women Partner Workout: 200m Pace Setter 80 Burpees 80 Overhead Sit-Ups 45/25 80 Wall Balls 20/14 One partner rows, and the other partner begins doing burpees.  Once you reach 200m on the rower, you switch and will then start doing burpees and contribute to the total. As a team you will do 80 burpees.  As soon as you reach 80 burpees...

Fearless Wednesday!!!

Men/Women 17min AMRAP 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/85 10 Burpees Max Snatches at 210/135 Get as far as you can and add up your total reps!...

Tuesday HIT

Men/Women Skill/Strength: Max Snatch 1-1-1-1-1 HIT: 6min AMRAP 40 Wall Balls 20/14 20 Burpees Muscle-Ups/(Toes to bar to Pull-Up)...

MondAB HIT

REPEAT FROM 9/29 Men/Women 20min CAP 3 Clean and Jerks 185/95 30 toes to bar 3 Clean and Jerks 185/95 30 Russian twists 3 Clean and Jerks 185/95 30 knees to elbow 3 Clean and Jerks 185/95 30 Overhead Sit-ups 45/25 3 Clean and Jerks 185/95 30 Rollouts 3 Clean and Jerks 185/95 30 2 for 1 sit-ups 20/14...