Monthly Archives: December 2016

Saturday HIT

Men/Women 9 Rounds, rest 2 minutes, every 3 rounds 5 Squat Cleans 135/75 5 Push Presses 5 Back Squats 5 Alternating V-Ups After every round, rest 30 seconds, every 3 rounds rest 2 minutes Beginner: 9 Rounds, rest 2 minutes, every 3 rounds 5 Squat Cleans 95/55 5 Push Presses 5 Back Squats 5 Alternating V-Ups After every round, rest 30 seconds, every 3 rounds rest...

BootCamp Crew

Men/Women 4 Rounds: 500m Row 10 x (1 Burpee + 3 Ski Jumps) 10 x (1 Box Jump + 5 Plyo Toe Touches) 24/15 6 x (Sit-to-Stand + 5 Plate Cleans) 6 x Lunge to DB Overhead Press (15% each hand) Rest 1 minute...

Olympic Weightlifting Club

New 6 Week Program, week 4. Tuesday: 3x3 Snatch Balance at 50% Snatch, increase 2.5 kg each week Full Clean and Jerk Build to 90% C+J for 1, then 2x2 drop sets down 10kg every week build up 2.5kg 3x6 Sumodeadlift, no touch and go at 70% of Deadlift Build up 5kg each week Thursday: Build to 90% Snatch for 1,...

Thursday HIT

Men/Women Strength: Retest 3RM Front Squat HIT: 5 Rounds: 5 DB Thruster + Lunge 15% 5 Toes to Bar 5 Half Man-Maker Rest 1 minute ...

Rowing

Men/Women 3 Rounds: 1,000m Row Rest 1 minute 30 Wall Balls 20/14 20 Box Jumps 24/16 10 Medball Reverse Crunches 20/14 Rest 1 minute...

Tuesday HIT

Men/Women Strength: Build to 90% of C&J, then 2 drops sets of 3, minus 20% HIT: 20 Rounds: 2 Burpee + 2 Box Jump 30/24 + 2 Pull-Up + 2 Deadlift 275/155 + 5 Slams 50/30 Rest 20 Seconds Beginner: HIT: 20 Rounds: 2 Burpee + 2 Box Jump 24/16 + 2 Pull-Up + 2 Deadlift 185/96 + 95 Slams 30/20 Rest 20 Seconds ...

Monday HIT

Men/Women Partner Workout 12 Days of Christmas 1 Heavy Deadlift 2 Muscle-Ups/Pull-Ups 3 Box Jump Overs 30/24 4 Burpees 5 Ski Jumps 6 Wall Balls 30/24 7 Roll-Outs 8 KB Swings 70/35 9 V-Ups 10 DB Thrusters 20% 11 Lunges 12 DB Snatches Start with 1, then 1 and 2, then 1, 2, and 3...

Saturday HIT

Men/Women 4 Rounds: 500m Row 7 DB Snatch 25% 7 1-Arm DB Push Press 7 Strict Pull-Ups 15 Box Jumps 24"/16" Rest 1 minute Beginner: 4 Rounds: 300m Row 7 DB Snatch 15% 7 1-Arm DB Push Press 7 Strict Pull-Ups 15 Box Jumps 20"/16" Rest 1 minute...