Saturday: Men/Women Partner Workout 16 Rounds: 2 Muscle-Ups/2 Man Makers 3 Power Cleans 135/85 4 Burpees 5 Plyo Jumps Beginner: Partner Workout 16 Rounds: 1 Man-Maker 4 Burpees 4 Power Cleans 95/65

Friday HIT: Men/Women 10, 9, 8, 7…1 Front Squats 95/65 HSPU Floor Wipers Box Jumps 30″/24″ DB Snatch 20% (total and round up, ie. on #9 do 5 each arm again.)

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

Olympic Weightlifting Club Week 6 of 6, 6 week program Tuesday: Clean and Jerk Build to a heavy 90%, then 3×2 Drop Set minus 10 KG, go up 2.5 kg each week4×3 Tall Jerks @ 50%, go up 2.5 kg each week3×8 Clean Deadlifts at 100% Clean & Jerk Thursday: […]

Thursday: Strength: 7 x 2 Squat Clean and Jerk 80% add 5-10 pounds from last week HIT: 7 Rounds: 7 HSPU 7 Ski Jumps 7 Pull-Ups 3 Sit-to-Stands Rest 30

Fearless Wednesday: Men/Women 1,000m Row Rest 1 minute Then: 4 Rounds 8 Hang Squat Cleans 135/85 8 Push-Press 8 Floor Wipers 8 Box Jumps 30”/24” Rest 1 minute Then: 1,000m Row

Rowing: 5 Rounds: 500m Row/450m 15 Thrusters 50/40 15 Roll-Outs 15 Push-Ups 15 Plyo Jumps Rest 90

Beginner: 20 Burpees 30 KB Swings 55/25 30 V-UPS 100 Jump Ropes 30 Sit-UPS 30 Goblet Squats 20 Burpees

Tuesday HIT Strength: 5 Rounds: 15 Med Ball Bench Press (target 20% and up) 10 Pull-Ups Rest 1 minute HIT 30 Burpees 40 KB Swings 70-35 50 V-UPS 100 Double Unders/200 Singles 50 Sit-UPS 40 Goblet Squats 30 Burpees

Men/Women Partner Workout 5 Rounds: 250m Row 15 Wall Balls20/14 10 Toes to Bar / Knees Up 5 Burpee Box Jumps 30”/24”