Monthly Archives: March 2017

Saturday HIT

Men/Women 6 Rounds: 10 KB Swings 70/35 10 Box Jumps 24”/16” 10 Spiderman Mtn. Climbers 3 Muscle-Ups (8 Pull-Ups) Every 3 minutes you must rest a minute. 0-3 Go 3-4 Rest 4-7 Go 7-8 Rest Beginner: 5 Rounds: 10 KB Swings 55/25 10 Box Jumps 20”/16” 10 Mtn. Climbers 10 Ring Rows Every 2 minutes you must rest a minute. 0-2 Go 2-3 Rest 3-5 Go 5-6 Rest ...

Friday HIT

Men/Women 24 minute AMCAP Teams of 3: Pace Setter: 3 Rounds: 5 Thrusters 45/33, 5 Sit-Ups, 5 Box Jumps 20”/16” Partner 2: 3 Heavy Deadlifts (target 80%) Partner 3: Calorie Row ...

BootCamp Crew

Men/Women 2 Rounds: Men/Women 45 Seconds Jumping Jacks 45 Seconds of: KB Cleans 55/35 V-Ups KB Swings Bicycle Abs KB Goblet Squats Plank DB Snatch 20% Toe Touches Then: 2 Burpees Every 2 minutes you will do: 45 seconds Jumping Jacks, 45 seconds of the exercises, 2 burpees, remainder of time you will rest. ...

Olympic Weightlifting Club

Week 3: Tuesday: 5 x Power Snatch + Hang Full Snatch 70%, make 4 out of 5 increase 2.5kgs Work up to a 1RM Power Clean, then 3x2 drop sets at -10 kgs 5 x 4 Snatch Grip Deadlifts 100% Snatch increase 2.5kg each week Thursday: 4 x Full Snatch from 1 + 2 + 3, make 4 out of 4...

Thursday HIT

Men/Women Strength: Build to max Deadlift+Clean Pull+Squat Clean+Front Squat HIT: 10 EMOM 4 Burpees 4 Box Jumps 24”/16” 4 Pull-Ups 4 Wall Balls 20/14 AB Finisher...

Fearless Wednesday!!!

Fearless Wednesday!!! Men/Women 4 Rounds: 500m Row 50 Double-Unders (100 singles) 6 High Hang Squat Cleans 135/85 2 Thrusters 135/85 10 Floor Wipers Rest 90 seconds...

Rowing

Men/Women 6 Rounds: 250m Row/220m 20 Plyo Jumps Over seat (total if not plyometric) 15 Sit-Ups 10 Wall Balls 20/14 Rest 30 seconds...

Tuesday HIT

Men/Women Strength: 8min to establish 3RM Pull-Up (work on not using a band or adding weight if necessary) HIT: 8 min AMRAP 5 HSPU 5 Power Cleans 135/85 3 Lunges 135/85 Beginner: 8 min AMRAP 5 Push Press 95/55 5 Power Cleans 95/55 6 BW Lunges ...

Monday HIT

Men/Women Partner Workout 12 Rounds: 3 Ski Jumps 3 Sit-to-Stands Box Jumps 30/24 (4 Burpee Box Jumps) 3 Deadlifts 225/135 3 Pull-Ups...

Saturday HIT

Men/Women 4 Rounds Partner Workout 400m Row/360m Row 10 Slams 50/30 10 Box Jumps 30"/24" 10 Pull-Ups/Push Press 135/85 (alternate between rounds) Beginner: 4 Rounds Partner Workout 300m Row/270m Row 10 Slams 40/20 10 Box Jumps 24"/16" 10 Pull-Ups/Push Press 95/55 (alternate between rounds)...