Monthly Archives: August 2016

Saturday HIT

Men/Women Partner Workout 3 Rounds: 2x200m Run 15 Cleans (3 weights 135/75, 185/95, 225/105) <-choose what makes sense for YOU 15 Roll-Outs 15 Deadlifts (with heaviest weight) 200m Run Rest 2 minutes Beginner: 2 Rounds: 2x200m Run 2 Rounds: 5 Cleans 95/65 10 Sit-Ups 5 Front Squats 200m Run Rest 2 minutes...

Friday HIT

Men/Women 3 Rounds: 400m Sprint (try to push your speed) Rest 90 seconds 5 Box Jumps 36/30 (only attempt, if SUPER comfortable) 10 Lunge+3 Double DB Press 15% (total) 15 KB Swings 70/35 Rest 90 seconds...

BootCamp Crew

Men/Women BootCamp Crew Build up, cap 30 minutes 1, 2, 3, 4... Shoulder Taps+Push-Up Step Ups+Box Jump 24/16 Crunch(2)+Sit-Up Kick Back+Burpee High Knees+Tuck Jump Mtn Climber+Spiderman Mtn. Climber Alt. V-Ups+V-up...

Olympic Weightlifting Club

Men/Women Week 2 out of 6 Tuesday: Build to 90% Full Snatch, Drop set 5kg for 2x2 4 x Full Clean + Double Jerk 70, make 3 out of 4, increase following week by 2.5kg 4x5 Sumo Deadlift 70%, increase 5kg each week Thursday: 5 x Snatch High Pull + Power Snatch + Squat Snatch 65%, increase 2.5kg each week if make...

Fearless Wednesday!!!

Men/Women 3 Rounds: 800m Run Round 1) 20 Clean and Press 135/75 Round 2) 20 Muscle-Ups/20 Sit to stand+burpee Round 3) 200 Double Unders/400 Singles Rest 90 seconds between each round...

Rowing

Men/Women 3 Rounds: 1,000m Row 15 Over the Rower Burpees 15 Medicine Ball Mtn Climber Twists (each side) 15 Squat Jumps over Rower 15 Lunges on Seat (each side)...

Tuesday HIT

Men/Women Strength: Back Squat 5x2 at 85% (week 4) HIT: 7 minute AMRAP 5 Lunge+Double DB Press 15% 10 KB Swings 70/35 15 Medicine Ball DB Press Rest 2 minutes 7 minute AMRAP 5 Power Cleans 135/75 10 Burpees 5 Toes to Bar Beginner: Strength: Practice Cleans, work to a heavy (Clean+5 Front Squats) HIT: 7 minute AMRAP 5 Lunge+Double DB Press 10% 10 KB Swings 55/25 15 Medicine Ball DB Press Rest 2...

Saturday HIT

Men/Women Partner Workout 5 Rounds 10 Thrusters 95/65 10 Slams 50/30 10 Alt V-Ups 60 Double-Unders/60 Singles (scale DU if not proficient) Every 5 minutes, stop what you are doing and hit a 200m run. Beginner: Partner Workout 5 Rounds 10 Thrusters 65/35 10 Slams 40/20 10 Sit-Ups 60 60 Singles Every 5 minutes, stop what you are doing and hit a 200m run....