Month: October 2016

HIIT

Saturday HIT

Men/Women 5 Rounds 10 Landmine Thrusters 90/65 8 Toes to Bar 6 DB Bulgarian Split Squat 10% 4 Muscle-Ups/Pull-Ups 2 Sit-to-Stand 33/25 Rest 90 seconds Beginner: 4 Rounds 10 Landmine Thrusters 70/45 8 Sit-Ups 6 Bulgarian Split Squat 4 Pull-Ups 2 Burpees Rest 90 seconds

HIIT

Thursday HIT

Men/Women Strength: 4×6 Box Squats at 80% of 1RM Increase weight by 10 pounds (stay tight, no bouncing, kiss the box) HIT: 4 Rounds: 4 DB Lunges 25% (use 1 DB hold in goblet position) 5 DB 1-Arm Thrusters 6 DB Snatches 7 DB Russian Twists Rest 1 minute (1 […]

HIIT

Rowing

Men/Women 24min AMRAP 10 Strict Toes to Bar 200m Sprint Rest 1 minute 10 Ring Roll-Outs 300m Sprint Rest 1 minute 10 Bulgarian Split Squats 15% 400m Sprint Rest 1 minute 10 1-Leg Straight Leg DL 500m Sprint Rest 1 minute

HIIT

Tuesday HIT

Men/Women Skill: 5 x Double High Hang Squat Clean @ 70% of 1RM C&J HIT: 3 Rounds: 500m Row ME Push-Ups ME Toes to Bar Rest 2 minutes Beginner: Men/Women Skill: 5 x Double High Hang Power Clean (work to a max) HIT: 3 Rounds: 250m Row ME Push-Ups ME […]

HIIT

Monday HIT

Men/Women 24min CAP 1 min on:1 min off 50 Front Squats 155/85 30 Muscle-Ups or 20 Wall Walk-Ups 60 KB Swings 70/35 20 Burpee Box Jumps 30″/24″ 70 Wall Balls 20/14 10 Deadlifts 315/185 80 Jumping Pull-Ups Rest 1 minute 300 Double-Unders/400 Singles

HIIT

Saturday HIT

Men/Women 6 Rounds 26 min cap 200m Run 10 Power Cleans 135/75 5 Box Jumps 30/24 10 KB Swings 70/35 5 Alt V-Ups Rest 1 minute Beginner: 4 Rounds 26 min cap 200m Run 10 Power Cleans 95/45 5 Box Jumps 24/16 10 KB Swings 55/25 5 V-Ups Rest 1 […]