Monthly Archives: December 2014

Saturday HIT

Men/Women 5 Rounds: 40 Double-Unders (100 Singles) 5 Muscle-Ups (10 Med Ball Push-Ups) 10 Power Cleans 135/75 10 DB 1-Arm Snatches 70/35 (5/arm each round) Beginner Workout: Review Cleans Then: 5 Rounds: 100 Singles 10 Push-Ups 10 Power Cleans 95/65 10 DB 1-Arm Snatches 40/20...

Friday HIT

Men/Women 9th and Final Week of Squat Program Front Squats Add 30lbs if >200lbs Add 20lbs if <200lbs 5 @ 67.5% 3 @ 76.5% 1+ @ 85.5% HIT: 4 Rounds: 10 Roll-Outs 10 Slams 50/25 10 KB Swings 70/35...

Rowing

Men/Women 3 Rounds: 1,000m Row 15 DB Thrusters (15%) 30 Hand Release Push-Ups 45 Leg Raises w/med ball...

Tuesday HIT

Men/Women 9th and Final Week of Squat Program Back Squat Add 30lbs if >200lbs Add 20lbs if <200lbs 5 @ 67.5% 3 @ 76.5% 1+ @ 85.5% HIT: 2 Rounds: 5 min each rounds, rest 2 minutes Row 800m at the beginning of each round Then in remainder of time AMRAP of: 1 Wall Walk Up 2 Man Makers (20% each hand) 3 ASAP Chest to Bar Pull-Ups Beginner Workout: 3 Rounds: 3...

Saturday HIT

Men/Women 1,000m Row 100 Double-Unders (250 Singles0 80 Sit-Ups 60 KB Swings 70/35 40 Over the Box Jumps 24"/16" 20 Power Cleans 135/75 1,000m Row Beginner Workout: 500m Row 100 Singles 50 Sit-Ups 40 KB Swings 55/25 30 Box Jumps 20"/16" 20 Hang Power Cleans 95/65 (concentrating on jumping to bring the bar up) 500m Row ...

Friday HIT

Men/Women Week 8 Front Squat Add 30 if >200, 20 if <200 3 @ 63%, 72%, 81% (last is 3+) HIT: EMOM 2 Muscles Ups/3 ASAP Pull-Ups/5 Ring Rows 7 Box Jumps 30"/24" 4 Long Jumps 6'/4'...

Fearless Wednesday!!!

Last week of benchmark workout. 3 Rounds: Max Reps per Minute Wall Balls 20/14 Toes to Bar Box Jumps 20″/16″ Rowing for Calories Thrusters 45/33 (Don’t drop empty bar) Rest 1 minute...