Monthly Archives: September 2016

Saturday HIT

Men/Women 3 Rounds: 800m Run 20 Ring Dips 20 Step Ups w/Barbell 45/33 (each leg) 20 DB Bent Over Row + 20 Hammer Curls 15% Beginner: 3 Rounds: 400m Run 20 Box Dips 20 Step Ups 20 DB Bent Over Row + 20 Hammer Curls 10% Rest 2 minutes ...

Friday HIT

Men/Women Partner Workout 22 Minutes, go as far as you can 25 Power Cleans, increase weight every 5 reps, starting at a lighter weight and building to a heavy weight, don't sacrifice form (1 for 1) 30 Burpees (over your partner, 2 for 2, partner is in plank) 35 Ski Jumps (5 for 5) 40 Roll-Outs 50 Double-Unders 50 Double-Unders 40 Roll-Outs 30.. 20.. ...

BootCamp Crew

Men/Women 5 Rounds, every 5 Minutes Complete: 400m Run 15 Burpee Box Jump Overs 24/16 15 Jumping Pull-Ups 15 Wall Balls 20/14 1 Wall Walk-Up Finish early? Rest. ...

Olympic Weightlifting Club

Men/Women LAST WEEK 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 4 out of...

Fearless Wednesday!!!

Men/Women 3 Rounds: 10 Front Squats 135/75 10 Over the Bar Burpees 10 Push Press 10 Over the Bar Burpees 10 Muscle-Ups/Spider-Man Push-Ups 10 Plyo Jumps 10 DB Snatches 20% 10 Plyo Jumps Rest 2 minutes...

Rowing

Men/Women 6 Rounds: 200m Row Rest 30 250m Run Rest 30 10 Box Jumps 24/16 15 Ring Dips 20 Sit-Ups Rest 30...

Tuesday HIT

Men/Women Strength: 4x8 @ 60% + 10 pounds if under 200, 20 pounds if over 200 HIT: 14 EMOM 2 HSPU 4 Burpees 6 V-Ups Jumping Jacks till :45 Beginner: Work to a heavy triple with Perfect form. HIT: 14 EMOM 4 Burpees 6 V-Ups 8 Squats Jumping Jacks till :40 ...

Monday HIT

Men/Women 24min AMRAP Partner Workout 40 Clean and Press (pick two weights, increase at 20, potential weights 135/75 then 155/85) Go 1 for 1 50 Burpees (2 for 2) 60 Box Jumps 24/16 (3 for 3) 70 V-Ups (4 for 4) 80 KB Swings (5 for 5) 90 Slams (6 for 6) 100 Calories (7 for 7) Make it this far, work you way back...

Saturday HIT

Men/Women Teams of 3 Each member complete: 3 x 200m SPRINT 3 x 20 Burpees 3 x 15 V-Ups 3 x 12 Thrusters 95/65 Each member complete 3 rounds before moving to the next exercise. Beginner: 2 Rounds: 200m Run 10 Burpees 15 Sit-Ups 10 Thrusters 65/35 ...