Monthly Archives: July 2015

Thursday BootCamp

Men/Women 4 Rounds 15 Burpees 15 Ring Dips 15 KB Cleans 55/25 Rest 45 seconds 15 Hurdle Jumps 24"/15" 15 Sit-Ups 15 Spiderman Mtn. Climbers Rest 45 seconds...

Saturday HIT

Men/Women 5 Rounds, 3 Minutes, 1 Minute Rest 10 DB Push Press 20% 10 Toes to Bar 10 Hang Power Cleans 135/75 10 DB Plank Rows Beginner Workout: 4 Rounds, 3 Minutes, 1 Minute Rest 10 DB Push Press 10% 10 2 for 1 Sit-Ups 10 Wall Balls 10 DB Plank Rows ...

Friday HIT

Men/Women 400m Run 30 Pull-Ups 30 KB Swings 70/35 400m Run 30 Box Jumps 24"/16" 30 Burpees 400m Run 30 Wall Balls 20/14 30 HSPU ...

Thursday HIT

Men/Women Strength: Deadlifts 5X5 at 65%, 2 min rest HIT: 3 X 400m Sprints (1 min rest) Max reps in :50 of: Push-Ups Sit-Ups KB Swings 70/35 Squats 45/30...

Fearless Wednesday!!!

Men/Women 100 Double-Unders 90 Wall Balls 20/14 80 Sit-Ups 70 KB Swings 55/30 60 Push-Ups 50 Double-Unders 40 Box Jumps 24″/16″ 30 Burpees 20 Muscle-Ups/Pull-Ups/Man Makers 15%...

Rowing

Men/Women 10 X 250m Sprints (rest 30 seconds) Then: 5 Rounds: 10 Roll-Outs/GHDs 10 DB Push Press 15% Then: 5 Rounds: 5 Pull-Ups 8 Push-Ups...

Tuesday HIT

Men/Women Strength: Back Squat 5, 5, 5+ (65% + 10 pounds) HIT: 9 min AMRAP 5 (pull-up+toes to bar) 5 Roll-Outs 5 Burpees 5 KB Squat Clean 70/35 Beginner: Strength: Back Squat 5, 5, 5+ (65% + 10 pounds) HIT: 9 min AMRAP 5 Pull-Ups 5 Roll-Outs 5 Burpees 5 KB Squat Clean 55/25 ...

Monday HIT

Men/Women Partner Workout 1 mile (break it up however you want) Then: 5 Rounds: 8 Wall Balls 6 Push-Ups 4 Pull-Ups 2 Thrusters 135/75 ...

Saturday HIT

Men/Women 25 min CAP Partner Workout 3 500m Rows 3 Rounds: 5 Burpees Box Jumps 30/24 10 Pull-Ups 5 Thrusters 115/75 500m Row Beginner Workout: 25 min CAP Partner Workout 2 500m Rows 20 Jumping Pull-Ups 20 1-arm Thrusters 35/15 10 Burpee Box Jumps 20/16 500m Row...