Monthly Archives: February 2016

Saturday HIT

Men/Women ABS OF STEEL 2 Rounds: 15 V-Ups 10 KB Swings 70/35 15 Reverse Sit-Ups 10 KB Cleans 15 Toe Touches 10 KB Thrusters 15 Russian Twists Then: 100 Double Unders/300 singles Beginner: Men/Women ABS OF STEEL 2 Rounds: 15 V-Ups 10 KB Swings 55/25 15 Reverse Sit-Ups 10 KB Cleans 15 Toe Touches 10 KB Thrusters 15 Russian Twists Then: 200 Singles! ...

Friday HIT

Men/Women Partner Workout! Move the Boat 20 feet. Per Team Every 800m You must move the rower up 4' 40 KB Swings 40 Box Jumps 30"/24" ...

BootCamp Crew

Men/Women 3 Rounds: 500m Row 1 Stair Climb 500m Row 12 Walking Dumbbell Lunges 12 Alternating V-Ups 12 Jumping Pull-Ups AB FINISHER...

Olympic Weightlifting

Week 4 of 6 add 2.5kg if you make 4 out of 5 next week Tuesday: 5x1 Full Snatch at 70% 4 x Squat Clean+2 Jerks 65% add 2.5kg 4x2 Front Squat 75% add 2.5kg Thursday: 5 Snatch Deadlift to Low Hang Halt Snatch at 65% 5x2 Power Cleans at 80% 2x 2 Shoulder Press+2 Push Press @50% add 2.5kg...

Thursday HIT

Men/Women Strength Build to 3RM Pause Rep Front Squats HIT: 10 min EMOM Begin every minute with 5 KB Swings 70/35 Then complete: AMRAP 3 Sit-to-Stand-Burpees 3 Burpee-to-Squat Clean Thruster 3 Muscle-Ups/DB Snatches (each arm) ...

Monday HIT

Men/Women Partner Workout Partner 1 runs 200m Partner 2 completes as much of: 6 Rounds: 10 Push Press 135/85 5 x 9 Plyo Jumps over Bar w/a Burpee (must do a burpee every 9 jumps) 10 Floor Wipers 5 Thrusters 135/85 10 Ski Jumps over bar Take over when your partner left off at. ...

Fearless Wednesday!!!

Men/Women 7min EMOM 7 Burpees + 2 Pullups Then: Rest 2 minutes Then: 7min EMOM 7 Front Squats 115/75 + 2 Pullups + 2 Burpees Then: Rest 2 minutes Then 7min EMOM 7 Ring Dips + 2 Pullups + 2 Burpees ...

Rowing

Men/Women 25min CAP 100, 200, 300... with Stair Climb 16 Side Steelbell Squat (switch side at standing position) 8 Burpees with Overhead Clap (bottom of rep) Rest 1 min...

Tuesday HIT

Men/Women Strength: 4 Rounds 10 Reverse Curl to Overhead Press 50% of Overhead Press 10 Bent Over Row 3 Strict Pull-Ups Rest 90 seconds HIT: 3 Rounds :45/:15 Wall Balls 20/14 Bicycle Abs Walking Lunges Hand Stand Hold Hollow Hold Beginner: Men/Women Strength: 4 Rounds 10 Reverse Curl to Overhead Press 50% of Overhead Press 10 Bent Over Row 3 Strict Pull-Ups Rest 90 seconds HIT: 3 Rounds: :45/:15 Wall Balls 14/10 Bicycle Abs Walking Lunges KB Swing w/overhead pause hold Hollow Hold...

Saturday HIT

Men/Women 2 min on: 1 min off 12 Power Cleans and Press 185/95 20 ASAP Pull-Ups 10 Power Cleans and Press 30 Box Jumps 30"/24" 8 Power Cleans and Press 40 KB Swings 70/35 6 Power Cleans and Press 50 Slams 50/25 4 Power Cleans and Press 60 Sit-Ups 2 Power Cleans and Press...