Monthly Archives: September 2015

Saturday HIT

Men/Women 5 Rounds, 3 min/round, rest 1 min 10 DB Lunges 15% 10 Roll-Outs 20/14 10 KB Swings 70/35 10 Pull-Ups/Ring Rows Start where you left off! Beginner Workout 3 Rounds, 3 min/round, rest 1 min 10 DB Lunges 10% 10 Sit-Up 14/10 10 KB Swings 55/30 10 Pull-Ups/Ring Rows...

BootCamp Crew

Men/Women Partner Workout EMOM Synchronized Man Maker (20% BW) Then: 2 Rounds: 60 Weighted Sit-Ups 25/15 60 Spiderman Mtn. Climbers (side to side=1) 60 Wall Balls 20/14 60 Burpees...

Olympic Lifting

Men/Women 6th Week 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

Men/Women Strength: 4X6 at 75% + 10-20 of 3RM Back Squat HIT: 50-40-30-20-10 Double-Unders Alternating V-Ups (each leg=1)...

Fearless Wednesday!!!

Men/Women 30min CAP Back by Popular demand: Filthy Fifty Intrepid Style For time: 50 Box jump, 24″/16″ 50 Pull-ups/Jumping Pull-Ups 50 KB Swings 70/35 50 Overhead Lunges w/Medicine Ball 20/14 50 Toes to Bar 50 Push press 75/45 50 Supermans 50 Wall balls 20/14 50 Burpees 50 Double unders...

Tuesday HIT

Men/Women Strength: 5x3 90% + 5-10 pounds of 3RM Back Squat HIT: 10 min AMRAP 10 Muscle-Ups/Burpee Pull-Ups 20 DB Push-Press 25% 30 Burpees 40 1-Arm Snatchs 30% 50 Wall Balls 20/14 Beginner: Skill: Practice Hang Clean, Build to max with PERFECT FORM HIT: 10 min AMRAP 10 Muscle-Ups/Burpee Pull-Ups 20 DB Push-Press 15% 30 Burpees 40 1-Arm Snatchs 15% 50 Wall Balls 14/10 ...

Monday HIT

Men/Women 5 Rounds: Partner Workout 5 Overhead Squats 135/75 6 Toes to Bar 7 Hurdle Jumps 30″/21″ 6 Hang Cleans 135/75 5 Burpees...

Saturday HIT

Men/Women 4 Rounds: 200m Run 8 Pull-Ups 12 Toes to Bar 16 Hurdle Jumps 30"/21" Rest 1 minute Beginner Workout: Clean Practice, Positions 1, 2, 3 Then: 3 Rounds: 200m Run 8 Pull-Ups 12 Overhead sit-ups 15/10 16 Box Jumps 20/16 Rest 1 minute...