Monthly Archives: July 2016

Saturday HIT

Men/Women Partner Workout 20 Rounds: 1 Power Clean 135/75 2 Push Press 3 Front Squats Rest 3 minutes 30 Rounds: 3 Over the Bar Burpees 4 Roll-Outs 5 Plyo Jumps ...

Friday HIT

Men/Women 200m Run 40 KB Swings 70/35 30 Thrusters 65/45 20 Toes to Bar Rest 90 400m Run 30,20,10 Rest 60 600m Run 20,10,5...

BootCamp Crew

5 Rounds: 200m Run 10 x (1 Burpee + 4.5 Ski Jumps) 10 x (1 Box Jump + 10 Plyo Toe Touches) 24/15 6 x (1/3 Plate Drag + 5 Plate Cleans) 10 x Lunge to DB Overhead Press (15% each hand) 200m Run Rest 1 minute ...

Olympic Weightlifting

Olympic Weightlifting 6 week cycle, Fifth week Tuesday 5 x 3 second to Position 2, Pause, Full Clean at 75% Increase each week by 2.5kg if you make 4 out of 5 5 x 2 Push Press at 70% of 1RM Clean Increase 2.5 kg each week 5 x 3 Snatch Grip Deadlift 100% of Snatch Increase by 5 kg...

Thursday HIT

Men/Women Strength: 4x6 Straight Leg Deadlift (control down) HIT: Every 15 seconds complete, 12 rounds: 3 Toes to Bar 1 DB Snatch 30% 4 Wall Balls 20/14 3 V-Ups...

Tuesday HIT

Men/Women Strength: Find your 5RM shoulder press. Then perform 1 set of 5 Thrusters at same weight. Then 2x5 Push Press at same weight. HIT: 3 Rounds: 35 Wall Balls 20/14 25 Plyo Jumps over the bar 15 2 for 1 Med Ball Sit-Ups (knees and wall) 5 Muscle-Ups (3 Wall Walk-Ups) Rest 90 seconds Beginner: Men/Women Strength: Find your 5RM shoulder press. Then perform 1 set of 5 Thrusters at...

Monday HIT

Men/Women Partner Workout 5 Rounds 10 Thrusters 95/65 10 Box Jumps 30/24 10 Alt V-Ups 60 Double-Unders/60 Singles (scale DU if not proficient) Every 4 minutes, stop what you are doing and hit a 200m run. ...

Saturday HIT

Men/Women 6 Rounds, 4 minutes/round 200m Run 10 Toes to Bar 10 Wall Balls 20/14 10 Thrusters 95/65 Finish early, rest until next 4 minutes hit Beginner: 6 Rounds, 4 minutes/round 200m Run 10 Knees Up 10 Wall Balls 14/10 10 Thrusters 65/45 Finish early, rest until next 4 minutes hit ...