Monthly Archives: May 2016

Saturday HIT

Men/Women EMOM 10 DU Then: 20 Muscle Ups/20 Renegade Rows 20% 30 HSPU 40 KB Swings 70/35 50 Toes to Bar 60 Wall Balls 20/14 Beginner: Practice KB Swings and Hand Stands! Then: 4, 3min Rounds, 1min Rest 10 Bulgarian Squats 10 Box Jumps 24/16 10 Push-Ups 10 Lunges 10 Roll-Outs Get as far as you can every 3 minutes, and start where you left off!...

Friday HIT

4 Rounds: 25 Calorie Row 200m Run 30 Sec Rest 5 Squat Cleans 135/75 4 Push Press 3 Thrusters Rest 1 minute ...

BootCamp Crew

Men/Women 3 Rounds: 1 min rotations: Battle Rope Slams Back Squat 45/35 Farmers Walk 70/35 Ring Rows Reverse Crunch Sit-to-Stand Wall Balls 20/14 Rest...

Olympic Weightlifting

Men/Women 6 Week Program 3 of 6 Tuesday 5x Snatch Pull+Full Snatch from 2 75% Increase 2.5kg each week, if make 4/5 4x 2 Front Squat 80% 1RM, increase by 5kg each week Find 5RM Sumo Deadlift, then 2x5 drop sets of 20kg Thursday 5x Power Clean+Hang Clean from 2 70% Increase 2.5kg each week, if make 4/5 4x 2 Push Jerks 60% of...

Thursday HIT

Men/Women Skill: 5x3 Clean and Jerk at 70% 1RM C&J HIT: 4 Rounds: 15 KB Cleans 70/35 10 DB Lunges 15% 5 HSPU Rest 1 minute ...

Fearless Wednesday!!!

Men/Women 8 Rounds: 8 Front Squats/Back Squats 135/75 8 Floor Wipers/Over the bar Burpees 8 Deadlifts/Sumo Deadlifts 8 Roll-Outs/Toes to Bar Then: 25 Double Burpees (2 Push-Ups with a second jumping jack)...

Rowing

Men/Women Partner Workout: Your team must row 4,000m Pace Setter: 5 Box Jumps 30"/24" 7 Stell Bell Under Hand Throws 50/30 9 Inverted Rows 11 Sit-Ups ...

Tuesday HIT

Men/Women Partner Workout 200m Run 200m Run 200m Run Then: 3 Rounds: 5 Step-Ups 20"/16" 20% 10 Clean and Press 135/75 5 Muscle-Ups/3 Wall Walk-Ups 200m Run Beginner Workout: Partner Workout 200m Run 200m Run Then: 3 Rounds: 5 Step-Ups 20"/16" 10% 10 Clean and Press 96/65 5 Renegade Rows 10% 200m Run ...

Saturday HIT

Men/Women 20min AMRAP 400m Run 10 ASAP Pull-Ups 20 Wall Balls 20/14 10 Spiderman Push-Ups (knee touches elbow) 20 V-Ups Rest 1 minute Beginner: 20min AMRAP 400m Run 10 ASAP Pull-Ups 20 Wall Balls 14/10 10 Push-Ups 20 Sit Ups Rest 1 minute...