Monthly Archives: April 2016

Saturday HIT

Men/Women 27 min CAP 3 Person Team Workout Partner 1: 200m Pace Setter Partner 2: Completes 200 Body Weight Squats 150 Push-Ups 100 Wall Balls 20/14 50 Burpees 25 Power Cleans and Press 185/95 Partner 3: Rest Beginner: 27 min CAP 3 Person Team Workout Partner 1: 200m Pace Setter Partner 2: Completes 200 Body Weight Squats 150 Push-Ups 100 Wall Balls 14/10 50 Burpees 25 Power Cleans and Press 95/55 Partner 3: Rest ...

Friday HIT

Men/Women 4 Rounds: 400m Run 10 Box Jumps 30/24 10 Clean and Press 135/75 10 Wall Ball Burpee 20/14 Rest 90 seconds...

Olympic Lifting

Men/Women Weightlifting: 5 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 5kg...

Thursday HIT

Men/Women Strength: 4x3 Back Squat at 1RM Puase Back Squat w/200m jog HIT: AMRAP 4 Rounds of 3 minutes/Round, Rest 1 minute, pick up where you left off 5 DB Step Ups 20% 10 DB Thrusters 15 Push-Ups 10 Alternating V-Ups 5 Pull-Ups...

Rowing

Men/Women 3 x 500m Sprints Rest 2 minutes Then: Every 2 minutes, 4 Rounds 10 Hanging Straight Leg Lifts 10 KB Cleans 55/25 10 Burpees 10 Slams 500m Sprint ...

Tuesday HIT

Men/Women Strength: 1RM Max Pause Back Squat HIT: 4 Rounds 10 Ski Jumps 10 DB Push-Press 15% 10 DB Lunges 15% 20 KB Swings 70/35 Rest 1 minute Beginner: Strength: 1RM Max Pause Back Squat HIT: 4 Rounds 10 Ski Jumps 10 DB Push-Press 10% 10 DB Lunges 10% 20 KB Swings 55/25 Rest 1 minute...

Monday HIT

Men/Women Partner Workout 4 Rounds: 200m Run 10 Pull-Ups 20 KB Swings 10 Burpees Try to do full round before partner goes. AB Finisher...

Saturday HIT

Don't forget to sign up for the competition. We are changing the rules, you now only need 4 people (4 men is fine). Looking for a team email us or write down you name at the gym. We have 3 teams signed up, don't miss out. Men/Women Every 5 minutes you must do a...