Monthly Archives: January 2017

Saturday HIT

Men/Women Partner Workout 4 Rounds: 1 minute Jumping Jacks 10 HSPU 10 Clean and Press 135/75 10 Toes to Bar 10 Slams 50/30 Beginner: 4 Rounds: 1 minute Jumping Jacks 10 DB Push Press 10% 10 Clean and Press 95/65 10 Toes to Bar 10 Slams 40/20...

Friday HIT

Men/Women 3 Rounds: 1,000m Row 10 Thrusters 95/65 10 Deadlifts 225/135 10 Sit-to-Stands 15/10 90 seconds of rest...

BootCamp Crew

Men/Women 5 Rounds: 10 Burpee Over the Box Jumps 24/16 10 Landmine Twists 65/35 (each side) 10 Lunges 10% 10 1-Arm KB Swings (10 each) 55/25 10 Wall Mtn. Climbers 10 KB Cleans 55/25 Rest 90 seconds...

Olympic Weightlifting Club

New 6 Week Cycle, Week 2 Tuesday: 5 x Full Clean + Pause Hang Clean (position 2) @ 70% of C&J if complete 4 out of 5 go up 2.5kg next week 4 x 3 Pause Jerks (pause in dip position) @ 70% of C&J if complete 4 out of 5 go up 2.5kg next week 3 x 8...

Thursday HIT

Men/Women Strength: 1-6 HSPU, if you can do more than 6 add a deficit, if you can't do 1 add an abmat(s) HIT: 10 Rounds: 2 Burpees 2 Deadlifts 315/185 2 Plyo Jumps 2 Muscle-Ups/Pull-Ups Rest 30 seconds...

Rowing

Men/Women 3 Rounds: 1,500/1,350m Row 3 x (10 Toe Touches + 2 Box Jumps 24"/16") 4 Wall Walk-Ups 10 DB Lunges 10% 10 DB Thrusters 10% Rest 1 minute...

Tuesday HIT

Men/Women Strength: 12min EMOM 1-6 pull-ups, add weight if you can do more than 6, or a band if you can't do 1. HIT: 3 Rounds: 20 Ring Dips 30 Wall Balls 20/14 40 Sit-Ups 50 Double-Unders Rest 1 minute Beginner: Strength: Pull-Ups HIT: 3 Rounds: 20 Box Dips 20 Wall Balls 14/10 30 Sit-Ups 30 Jump Ropes Rest 1 minute ...

Monday HIT

Men/Women Partner Workout: 4 Rounds: 500m Row 3 Muscle-Ups 6 Burpees 9 Box Jumps 30"/24" 12 KB Swings 70/35 15 V-Ups (try to not break up 3,6,9,12,15) ...

Saturday HIT

Men/Women 4 Rounds: 500m Row 5 Squat Cleans 135/75 10 Ski Jumps 15 Pull-Ups Rest 1 minute Beginner: 4 Rounds: 300m Row 5 Power Cleans 95/65 8 Ski Jumps 11 Ring Rows Rest 1 minute...