Monthly Archives: June 2015

Saturday HIT

Men/Women 200m Run 25 Wall Balls 20/14 200m Run 15 Cleans 135/75 200m Run 15 Box Jumps 30″/24″ 200m Run 15 Burpees 200m Run 15 Pull-Ups 200m Run 5 Rope Climbs/10 Standing to Floor Climbs Beginner: How to climb a rope!!! Intro to Clean 200m Run 25 Wall Balls 14/10 200m Run 15 Cleans 95/65 200m Run 15 Box Jumps 24″/16″ 200m Run 10 Burpees 200m Run 10 Pull-Ups 200m Run 2 Rope Climbs/10 Standing to Floor Climbs...

BootCamp Crew

Men/Women Partner Workout You and your partner will complete 10 Rounds each of: 5 Box Jumps 30″/24″ 10 KB Swings 70/35 15 Sit-Ups You will switch off each round and your partner can only start completing the round while you are jump roping...

Fearless Wednesday!!!

Men/Women 27min CAP Every 5 minutes you must run 400m (ie. 0, 5, 10, 15, 20) Complete: 6 Rounds: 2 Squat Cleans 2 Push Press 2 Back Squats 2 Overhead Squats 135/75 Then: 5 Rounds: 10 Up/Over Box Jumps 30/24 3 Thrusters 135/75 Then: 30 Burpees...

Rowing

Men/Women 3 Rounds: 800m Row 20 Knees to Chest on Seat 20 Reverse Lunge to Step up (10 each leg) 16" 20 Knees to Chest 1 Wall Walk-Up 400m Run...

Tuesday HIT

Men/Women Strength: 5RM Front Squat HIT: 4 Rounds: 5 Muscle-Ups/Burpee Pull-Ups 5 Squat Cleans 185/95 5 Over the Box Jumps 30/24 Rest 1 minute Beginner Workout: 4 Rounds: 10 Ring Rows 10 Goblet Squats 10 Box Jumps 24/16 Rest 1 min...

MondAB HIT

Men/Women 200m Run 25 V-Ups 200m Run 25 KB Swings 70/35 200m Run 25 Reverse Crunches 200m Run 25 Spiderman Mtn. Climbers 200m Run 25 Toes to Bar 200m Run 25 Burpees 200m Run 25 Roll-Outs...

Saturday HIT

Men/Women 35, 30, 25 KB Swings 70/35 Pull-Ups Box Jumps 24/16 Back Squats 95/65 All reps must be done unbroken, if you break/drop the bar you must complete the remainder of the reps doing burpees (minimum 12). For example if you are trying to complete 35 KB Swings and do 28, you will do 12 burpees and then move on...