Monthly Archives: August 2015

Saturday HIT

Men/Women 1 mile (break it up however you want) Then: 5 Rounds: 8 Wall Balls 20/14 6 Push-Ups 4 Pull-Ups 2 Thrusters 135/75 Beginner Workout: Shoulder mobility for front rack for thrusters 4 Rounds: 200m Run 8 Wall Balls 14/10 6 Push-Ups 4 Pull-Ups 2 Thrusters 95/65...

Friday HIT

Men/Women 4 Rounds: 4 Muscle-Ups/5 Man Makers 15% 8 Thrusters 95/65 12 Box Jumps 24″/16″ Rest 1 minute Ab Finisher...

BootCamp Crew

Men/Women Partner Workout Row 3,000 meters Then complete: 6 Rounds: 10 Synchronized Box Jumps 24"/16" 10 Dual Overhead Sit-ups with Barbell 65/45 10 Wall Balls each, 1 for 1, partner without ball squats 5 Burpees ...

Olympic Lifting

6 week linear program. Each week add 2.5kg if you made 4 out of the 5. 5 Snatches at 80% 5 x Clean from 3 + Clean from 2 + Jerk @ 70% 2×5 RDL at 50% 1RM Deadlift increase 5-10kg...

Thursday HIT

YOGA CANCELLED...PLEASE CHECK SCHEDULE Men/Women Strength: 5X5 Back Squat at 80% of 3RM Back Squat HIT: 5 Rounds: 15 Push-Ups 8 Deadlifts 225/135 6 Strict Pull-Ups ...

Rowing

Men/Women 5 Rounds: 30 Calorie Row 30 Plyo Jumps 15 KB Swings 70/35 20 Hip Raises on Seat...

Tuesday HIT

Men/Women Strength: Back Squat 75% of 3RM 4X6 HIT: 8 Rounds: 3 Pull-Ups 3 Clean and Press 135/75 3 Slams 50/30 Beginner Workout: Teach/Review 3 position clean Then: 5 Rounds: 3 Pull-Ups 3 Clean and Press 95/65 3 Slams 40/25 ...

Monday HIT

Men/Women Partner Workout Minute on, minute off Complete: 25 Squat Cleans 185/95 25 Strict Pull-Ups 25 Slams 50/30 50 KB Swings 70/35 50 Burpees 50 Pull-Ups 100 Box Jumps 24"/16" You will complete as many reps as possible in a minute, while your partner rests. At the end of the minute, your partner will start where you left off for the next minute. Rotate...

Saturday HIT

Men/Women You must run an 800m Run every 8 minutes (start with a run too) Complete 8 Rounds: 2 Muscle-Ups/Wall Walk-Ups 4 Power Cleans 185/95 6 Burpee + Sit to Stand + Slam 50/25 Beginner: You must run an 400m Run every 8 minutes (start with a run too) Complete 8 Rounds: 4 Thrusters 65/45 4 Deadlifts 135/95 6 Burpee...