Monthly Archives: April 2017

Saturday HIT

Men/Women Partner Workout (total/team) 30 Rounds: 1 Power Clean 135/85 Beginner (95/55) 2 Push Press 3 Front Squats Rest 3 minutes 30 Rounds: 4 Over the Bar Burpees 4 Roll-Outs 5 Plyo Jumps ...

Friday HIT

Men/Women 5 Rounds: 200m Run 3 Muscle-Ups/5 ASAP Pull-Ups 3 Thrusters 135/85 12 KB Swings 70/35 12 V-Ups Rest 1 minute...

BootCamp Crew

Men/Women 1 mile Run Rest 2 minutes 3 Rounds: 25 Burpees 20 Back Squats 50/40 15 Roll-Outs 10 Barbell Lunges Rest 1 minute (last round rest 2 minutes) 800m Run...

Olympic Weightlifting Club

Men/Women Tuesday: Max Out Power Snatch, Power Clean and Jerk, Deadlift Thursday: Max Out Snatch, C&J, 3RM Back Squat Friday: Max Out 3 Position Squat Clean, from positions 1, then 2, then 3...

Thursday HIT

Men/Women Strength: 4x10 Back Squat (same weight as last week for 4x8) HIT: 7 Rounds: 30 Second Jumping Jacks 30 Second Sit-Ups 60 Second AMRAP 3 Pull-Ups, 3 HSPU, 3 Sit-to-Stands...

Rowing

Men/Women 4x2:00 minute sprints Rest 1 minute Then: 4 Rounds: 15 Med Ball Overhead Sit-Ups 20/14 15 Med Ball Reverse Sit-Ups 15 Med Ball Russian Twists Rest 1 minute Then: 8min AMRAP 12 Back Squats 135/85 250m/200m Row...

Tuesday HIT

Men/Women Strength: Find your 1RM Power Clean Then 5x2 Squat Clear at that weight HIT: 12min AMRAP 10 Plyo Jumps Over Bar 5 Push Press 135/85 10 Plyo Jumps 5 Power Cleans Rest 30 seconds Beginner: Practice Cleans Work to heavy 1, and work on getting 5 sets in a row HIT: 12min AMRAP 10 Plyo Jumps Over Bar 5 Push Press 95/55 10 Plyo Jumps 5 Power Cleans Rest 30 seconds...

Monday HIT

Men/Women Partner Workout 10 Rounds: 30 Double-Unders 2 (Sit-to-Stand+2 Box Jumps Overs 30"/24"+ Burpees) 2 Muscle-Ups/5 Jumping Pull-Ups 2 Deadlifts 275/155 ...

Saturday HIT

Men/Women Partner Workout Total for team 4 200m Runs 1 for 1 40 Clean and Jerks 135/85 1 for 1 50 Box Jumps 30"/24" 2 for 2 60 Burpees 3 for 3 50 Roll-Outs 4 for 4 40 Pull-Ups 5 for 5 4 200m Runs 1 for 1 Beginner: Partner Workout Total for team 4 200m Runs 1 for 1 40 Clean and Jerks 95/55 1 for 1 50 Box...