Monthly Archives: November 2016

Saturday HIT

Men/Women 22min CAP Partner Workout 2 Rounds: 250m Row 10 Squat Clean and Press 135/85 250m Row 10 Power Clean and Press 135/85 250m Row 5 Thrusters 135/85 250m Row 5 Thrusters 135/85 250m Row Then: In Remainder of time 10 Toe Touches 10 Reverse Sit-Ups 10 Russian Twists Rest 30 Beginner: Partner Workout 2 Rounds: 200m Row 10 Squat Clean and Press 95/55 200m Row 10 Power Clean and Press 200m Row 5 Thrusters 200m Row 5 Thrusters 200m Row Then: In Remainder of time 10 Toe...

Friday HIT

Men/Women 5min EMOM 15 KB Swings 70/35 5min EMOM 15 Wall Balls 20/14 5min EMOM 9 Toes to Bar 5min EMOM 6 Deadlifts 275/185 ...

BootCamp Crew

25 min CAP 6 rounds 10 Pull-Ups 10 Overhead Sit-ups 25/15 10 Push-Ups (hand release) 10 GHD Sit-Ups/Roll-Outs 10 Ring Dips 10 Floor Wipers+Floor Press 135/75...

Olympic Weightlifting Club

Tuesday: Max Power Snatch + Overhead Squat Max Power Clean and Push Jerk Thursday: Max Full Snatch Max Full Clean and Jerk Friday morning: Max Halt at 2 Clean + Pause Jerk ...

Thursday HIT

Men/Women Strength: Test 3RM Back Squat, build up in 5-6 sets, rep scheme 10, 5, 2, 1, 3 if feels easy, go up and try another 3. HIT: 3 Rounds: 1 minute rotation, max reps Bicycle Abs Land Mine Thrusters 120/70 Russian Twists 1-Arm DB Thruster 10% Reverse Sit-Ups Rest 1 minute ...

Rowing

Men/Women 5 Rounds: 2:00 max meter row rest 1:00 minute 10 Medicine Ball Mtn. Climbers 10 Wall Balls 20/14 10 2 for 1 Med Ball Sit-Ups 10 Russian Twists w/Med Ball Rest 30 seconds...

Tuesday HIT

Men/Women Tuesday HIT Strength: 5 x 3 Squat Clean @ 75% HIT: 2 Burpee EMOM Then: 10 Rounds: 2 Box Jumps 36/30 (be careful) 2 HSPU 4 Jump Squats w/bar 45/30 (don't drop empty bar) 4 Lunges w/bar 45/30 Beginner: HIT: 2 Burpee EMOM Then: 10 Rounds: 2 Box Jumps 36/30 (be careful) 2 DB Push Press 15% 4 Jump Squats w/bar 45/30 (don't drop empty bar) 4 Lunges w/bar 45/30...

Monday HIT

Men/Women CAP 24 minutes Try to go round for round 3 Rounds: 40 Double-Unders/50 Singles 5 Muscle-Ups THEN 3 Rounds: 15 Box Jumps 20"/16" 3 Deadlifts 315/185 THEN 3 Rounds: 6 Burpees 10 Roll-Outs Finish early, AMRAP of: 2 Cleans each going 1 for 1 at Cleans Every 2 go up by 10/5 pounds...

Saturday HIT

Men/Women 20min EMOM 5 Push Press 95/65 4 Box Jump Overs 30"/24" 5 Push-Ups 4 Slams 50/30 or Jumping Lunges *dont finish under a minute, subtract a rep from each exercise Beginner: 20min EMOM 5 Thrusters 45/30 (no bar dropping) 4 Box Jump Overs 24"/16" 5 Push-Ups 4 Slams 30/15 or BW Squats *dont finish under a minute, subtract a rep from each exercise...