Monthly Archives: January 2016

Saturday HIT

Men/Women: 4 Rounds: 500m Row 5 Squat Cleans 135/75 10 Ski Jumps 15 Pull-Ups Beginner Workout: 3 Rounds: 400m Row 5 Power Cleans 95/65 10 Ski Jumps 15 Ring Rows...

Friday HIT

Men/Women 14min AMRAP 50 Thrusters 45/35 40 Box Jumps 24"/16" 30 Burpees 20 Power Cleans 95/65 10 Muscle-Ups (Man Makers 15%) Make it to the end, start over!...

BootCamp Crew

Partner Workout Partner Jump ropes while other works 25min AMRAP 20 Box Jumps 24"/16" 20 Pull-Ups 20 KB Swings 70/35 20 DB Lunges 10% 20 Toes to Bar 20 DB Push Press 10% 20 Back Extensions (GHD/Superman) 20 Wall Balls 20/14 20 DB Overhead Sit-Ups Make it to the end start over!...

Thursday HIT

Men/Women Strength: 10 sets of Strict Pull-ups (ADD 2 REP), try to accomplish the same amount of reps each set, rest 1 minute Adv: 7-10 Int: 3-6 Beginner:Band-2 HIT: 10 min AMRAP 3 Deadlifts 225/135 3 Lunges w/DB 10% 3 HSPU 10 Plyo Jumps over Bar...

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 Toes to Bar 3 Burpee Box Jumps 30/24 10 Wall Balls 20/14...

Rowing

Men/Women Move the Boat 500m Row 10 Over the Rower Burpees 40 Plyo Jumps 10 Push-Ups on Rower Move the rower forward 4'...

Tuesday HIT

Men/Women Strength: 4 Rounds: 6 Chin Ups 10 Push-Ups 6 DB Shoulder Press 20% Then: EMOM: 5 KB Swings 70/35 Then Complete: 5 Rounds: 6 Burpees 10 Slams 50/25 6 Sit-to-Stands Beginner: Men/Women Strength: 4 Rounds: 10 Ring Rows 10 Push-Ups 6 DB Shoulder Press 10% Then: EMOM: 5 KB Swings 70/35 Then Complete: 5 Rounds: 6 Burpees 10 Slams 30/15 6 Sit-to-Stands...

Monday HIT

Men/Women Partner Workout 4 Rounds: 40 Double Unders (80 singles) 10 Toes to Bar 10 Thrusters 95/65 10 Ring Dips 10 Hurdle Jumps 30"/24"...

Tuesday HIT

Men/Women Strength: Work up to a heavy double jerk Drop set minus 30 if over 200, minus 15 if under 200 of max reps of PUSH PRESS HIT: 3 Rounds, 3 minutes/round, Rest 1 Minute 15 Deadlifts 15 Pull-Ups 15 Burpees 15 KB Swings 70/35 Max Power Cleans 135/75 (increase 20/10 pounds each round) Beginner: Strength: 5X5 Push Press HIT: 3 Rounds, 3 minutes/round, Rest 1 Minute 15 Deadlifts 15 Pull-Ups 15...