Monthly Archives: November 2014

Saturday HIT

Men/Women 25 min CAP Partner Workout 3 500m Rows 30 Pull-Ups 20 1-arm Thrusters 55/25 10 Burpee Box Jumps 30/24 500m Row Beginner Workout: 25 min CAP Partner Workout 3 400m Rows 30 Jumping Pull-Ups 20 1-arm Thrusters 40/20 10 Burpee Box Jumps 24/16 300m Row...

Thursday: Closed for Thanksgiving

10 Turkey Legs 8 Scoops of Stuffing 6 Pieces of Pumpkin Pie 4 Tiny onions… swimming in a sea of cream sauce… Sigh. 2 Intrepid workouts of 100 burpees for time to burn calories to make up for all of the above....

Rowing

Men/Women 3 Rounds: 3X 1 minute sprints (rest 30 seconds) DB Farmers Carry 50/25 w/15 Squats DB Lunges (1 Dumbbell 50/25) w/15 Squats DB Step and Push-Ups w/15 Squats...

Tuesday HIT

Men/Women Back Squat Program Week 4 (add 15lbs if 1RM > 200b, add 10lbs < 200lbs to working weights) 5 @ 58.5% 5 @ 67.5% 5+ @ 76.5% HIT: 10 Minutes 45 seconds on: 15 seconds off 5 Squat Cleans 135/75 10 KB Swings 70/35 Max Box Jumps 24/16 (don’t make it to box jumps subtract 1&2reps) Beginner Workout: 8 Minutes 45 seconds on: 15 seconds off 5 Squat Cleans 115/65 10 KB...

Friday HIT

Men/Women EMOM 5 KB Swings 70/35 Then you must complete: 2 Rounds: 30 Wall Balls 20/14 30 Pull-Ups 0r 12 Muscle-Ups 20 Pistols 10 Squat Cleans (135/75)...

BootCamp Crew

Men/Women “Lori Special #2″ “Fight to the Death” 4 Round Bout DB 1-Arm Rows in Plankn (15% each arm) Alternating Overhead DB Thruster 15% Plyo Lunge Step-Up Battle Rope in Squat Position Med Ball V-Ups 10lb First Round 50 on 10 off Second Round 45 on 15 off Third Round 40 on 20 off Fourth Round 35 on 25 off...