Monthly Archives: July 2014

Saturday HIT

Men/Women 5 Rounds: 200m Run 5 Power Cleans 135/75 5 HSPU 5 Burpees 5 Front Squat with Clean weight Increase by 1 rep each round. Beginner: Hand Stand Practice, body awareness on hand stands and kipping motion on bar 4 Rounds: 200m Run 5 Power Cleans 95/65 5 HSPU 5 Burpees 5 Front Squat with Clean weight No increase in reps....

Friday HIT

Men/Women Partner Workout: 2 Rounds: 300m Row 30 Pull-Ups 30 KB Swings Rest 2 min 300m Row 30 Box Jumps 30 Burpees Break up however you want....

BootCAMP Crew

Men/Women 5 Rounds, 5 min Rounds, Rest 1 min 400m Run 5 Wall Walk Ups 10 Steel Bell Burpee/Sit-to-Stand 20 Wall Balls Burpees/Pull-Ups/Box Jumps/Steel Bell Slams/BW Squats...

Olympic Lifting

Snatch=power snatch, snatch from 1, snatch from 3, 3 failures move on. Clean from 1,2,3 build up, 3 failures move on. 3X10 GHD Back Extensions. ...

Thursday HIT

Men/Women Skill: Max 5 sec pause rep Overhead Squat, build up. HIIT: 3, 3 min rounds, 1 min rest 200m Run 10 KB Swings 70/35 5 Squat Cleans 135/75 Max Double Unders for remainder ...

Rowing

Men/Women Move the Boat 400m Row 10 Over the Rower Burpees 40 Plyo Jumps 10 Spiderman Push-Ups on Rower Move the rower forward 4' See how far you can get in 22 min...

Tuesday HIT

Men/Women Strength 3X10 Front Squats every minute with a clean Then: 13min CAP 1:30 on/1:00 off to achieve: 50 Wall Balls 50 Burpees 50 Pull-Ups Beginner Class Clean Practice, working positions from the hang. Then: 10 min CAP 1:00 on/1:30 off to achieve 40 Wall Balls 30 Pull-Ups 20 Burpees...