Monthly Archives: March 2016

Saturday HIT

Men/Women 800m Run 8 Front Squats 135/75 8 Floor Wipers 8 Muscle-Ups (strict pull-ups + dips) 400m Run 13 Front Squats 13 Floor Wipers 13 Muscle-Ups 200m Run 18 Front Squats 18 Floor Wipers 18 Muscle-Ups Beginner: 400m Run 8 Front Squats 95/55 8 Floor Wipers 8 Strict pull-ups + dips) 400m Run 13 Front Squats 13 Floor Wipers 13 Pull-Ups/Dips 200m Run 18 Front Squats 18 Floor Wipers 18 Pull-Ups/Dips...

Friday HIT

Men/Women Friday: Every 5 minutes and starting with: 400m Run Complete: 4 Rounds: 15 Toes to Bar 10 Power Cleans 135/75 10 Box Jumps 30"/24" 15 Slams 50/25...

BootCamp Crew

Men/women BootCamp Crew 5 Rounds: 400m Run Rest 90 Seconds 15 Burpees 15 DB Push Press 15% 15 Hurdle Jumps 24"/16" 15 Push-Ups ...

Olympic Weightlifting

Men/Women Weightlifting: 1 out of 6 weeks Tuesday: 4 x 3 Position 2 Snatches 65% make 3 out of 4 increase weight by 2.5 kg each week 4 x 1 Squat Clean + 2 Pause Jerks 70% make 3 out of 4 increase weight by 2.5 kg each week 3 x 5 Snatch Grip Deadlift at 90% increase weight by...

Thursday HIT

Men/Women Thursday Strength: 5x2 Front Squat of 90% of your 3RM Front Squat + 5-10 pounds HIT: 3 Rounds: 50 Double Unders 15 Toes to Bar 10 Deadlifts 225/135 1 min rest...

Fearless Wednesday!!!

Men/Women Fearless Wednesday!!!! Beginning of every minute 3 Thrusters 95/65 Then complete: 5 Rounds: 3 Chin Ups 3 Muscle-Ups (6 Pull-Ups) 3 Burpee to Sit-to-Stand 50/25 6 Roll-Outs 6 Step-Ups w/Barbell 16/20 6 HSPU...

Rowing

Men/Women Rowing: 2 Rounds: 1000m Row 30 Wall Mtn. Climbers 30 Wall Balls 20/14 30 V-Ups 800m Run Rest 2 minutes ...

Tuesday HIT

Men/Women Strength: Work up to 3RM max depth HSPU (or practice hand stand or walk) HIT: 3 Rounds: 200m Sprint 1 minute rest Then 3 Rounds: 15 KB Swings 70/35 15 Wall Balls 20/14 15 Box Jumps 24/20 Beginner: Strength: Hand Stand Practice HIT: 3 Rounds: 200m Sprint 1 minute rest Then 3 Rounds: 15 KB Swings 55/25 15 Wall Balls 14/10 15 Box Jumps 20/16...

Monday HIT

Men/Women Partner Workout 2,000m Row (break up however you want) Then: 60 Box Jumps 30/24 60 Burpees 60 Thrusters 45/30 1,000m Row...

Saturday HIT

Men/Women Partner Workout 4 Rounds: 200m Run 10 Thrusters 95/65 8 Sit-to-Stands 50/30 6 Muscle-Ups/3 Sets of Max Pull-Ups 4 Wall-Walk-Ups Beginner: Partner Workout 4 Rounds: 200m Run 10 Thrusters 65/35 8 Sit-to-Stands 15/10 6 Pull-Ups 4 Pike Push-Ups on Box...