Monthly Archives: June 2016

Saturday HIT

Men/Women Partner Workout: Per Team 800m Run (run together) 10 Rounds: 5 Muscle-Ups (5 Pull-ups+5 Diamond Push-Ups) 10 Hurdle Jumps 30"/24" 15 Slams 50/25 800m Run (run together) Beginner: Partner Workout: Per Team 400m Run (run together) 10 Rounds: 5 Pull-ups+5 Push-Ups) 10 Box Jumps 24"/16" 15 Slams 30/20 400m Run (run together)...

Friday HIT

Men/Women Friday HIT 21-15-9 Deadlifts 225/135 HSPU Then: Establish max height for 5 Plyo box Jumps If you need to rest, rest on the top of the box, when you jump down, immediately bounce back up....

BootCamp Crew

Men/Women Bootcamp Crew 4 Rounds: 25minute CAP 400m Run 10 Ski Jumps 5 x 1 Leg Sit to Stand 15/10 10 Push-Ups 10 Pull-Ups/Jumping Pull-Ups *every round increase reps by 5...

Thursday HIT

Men/Women Thursday HIT: Strength: Establish your 5RM DB Military Press, 2 drop sets 20% down for 2x8 HIT: Squat Clean Death, 135/75 Burpee Pull-Ups Death start at 4 in the first minute, every min increase reps by 1, 8 minutes max ...

Rowing

Men/Women Rowing: 4 x 3min Sprints (how many meters can your row?) Rest 2 minutes Then: 7 minutes 10 Ring Spider Mountain Climbers 7 Ring Roll-Outs 4 Pull-Ups...

Tuesday HIT

Men/Women Strength: 2RM Jerk HIT: Every 4 minutes you must run 200m 8 Rounds: 4 x 5 Ski Jumps+Box Jump Over 30/24 8 Roll-Outs 12 Kettlebell Swings 70/35 Beginner: Strength: Work up to your 2RM DB Push Press HIT: Every 4 minutes you must run 200m 8 Rounds: 4 x 5 Ski Jumps+Box Jump Over 24/16 12 Sit-Ups 12 Kettlebell Swings 55/25...

Monday HIT

Men/Women Partner Workout 20 min AMRAP 2 Muscle-Ups/1 Wall Walk-Up 2 Clean and Jerks 185/95 2 Over the Bar Burpees Try round for round...

Saturday HIT

Men/Women 10, 9, 8...1 Power Cleans 135/75 HSPU Sit-to-Stands Ski Jumps Beginner: 10, 9, 8...1 Power Cleans 95/65 DB Push Press 10% Sit-to-Stands Ski Jumps...