Monthly Archives: March 2015

Friday HIT

Men/Women 6 Rounds 3 Overhead Squats 135/75 4 Chest to Bar Pull-Ups 3 Squat Clean Thrusters 135/75 4 Burpee Box Jumps 30″/24″...

Olympic Lifting

5 Snatch from 1+Snatch from 3 5 Clean from 1+Clean from 2+Jerk (Build to max, as long as jerk form is perfect) 3x3 Back Squat at 85%...

Thursday HIT

Men/Women Skill: 12min to establish Max Snatch HIT: 12 min CAP 400m Run 10 Hang Squat Cleans 135/75 20 KB Swings 70/35 30 Weighted Sit-Ups 45/25 20 Burpees 10 10 Hang Squat Cleans 135/75 400m Run...

Fearless Wednesday!!!

Men/Women 27min CAP 10 Rounds: 3 Muscle-Ups/Burpee Pull-Ups 3 DB Thrusters 25% 3 Sit-to-Stand 50/25 3 Strict Toes to Bar 3 HSPU 3 Burpee Box Jumps 30/24 10 Wall Balls 20/14...

Rowing

Men/Women 3 Rounds: 1 min sprint 1 min active rest row 1 min sprint Rest 1 minute 1 min burpee sprint 30 sec rest 30 sec jumping jacks 1 min Mtn climbers 1 min BW Squat 1 min rest ...

Tuesday HIT

Men/Women Skill: 6 X Snatches from 1 + Overhead Squat at 80% 1RM HIT: 10 minutes EMOM: 1 Thruster 185/95 Then: AMRAP of: 3 Burpees 3 HSPU 3 Goblet Squats 70/35 Beginner Workout: 10 minutes EMOM: 1 Thruster 115/65 Then: AMRAP of: 3 Burpees 3 Push-Ups 3 Goblet Squats 55/25 ...

Monday HIT

Men/Women Teams of 3 200m Pace Setter 25 Muscle Ups/Man Makers (Top of rings/DB overhead) 25 Pull-Ups (Chin at bar) 25 KB Swings 70/35 (KB overhead) 50 Burpees (Chest on ground) 50 Wall Balls 20/14 (Bottom Squat) 50 Box Jumps 30/24 (top of box) All reps must be synchronized by two partners not on rower. ...

Saturday HIT

Men/Women Partner Workout 4 Rounds: 5 Clean and Strict Press 135/75 10 KB Swings 70/35 15 Reverse Crunches. Beginner Workout Partner Workout: 4 Rounds: 5 Clean and Push Press 95/55 10 KB Swings 55/25 15 Mtn Climbers.

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