Monthly Archives: October 2016

Friday HIT

Men/Women 7 Rounds: 7 Push-Ups 7 Box Jumps 24"/20" 7 DB Push Press 20% 7 Pull-Ups 7 Burpees 7 KB Swings 70/35 7 V-Ups Rest 1 minute...

Olympic Weightlifting Club

6-Week PROGRAM Week 4 Tuesday: 4 x 2 High Hang Power Snatch 60% (work on keeping feet close, and getting under) make 3 out of 4, increase following week by 2.5kg 4 x Full Clean + Position 2 Clean make 3 out of 4, increase following week by 2.5kg 4 x 4 Push Press, 60% of 1RM C&J increase by...

Thursday HIT

Men/Women Strength: 4x6 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 DB for all exercises) ...

Fearless Wednesday!!!

Men/Women 10 Heavy Power Cleans 20 Deadlifts (same weight) 30 Pull-Ups 40 Box Jumps 24/20 50 Wall Balls 20/14 60 Weighted Sit-Ups 33/25 70 KB Swings 70/35 80 Push-Ups 90 Double-Unders 100 Air Squats...

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 ...

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 Sit-Ups Rest 2 minutes...

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...

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 minute ...