HIIT

Saturday HIT

Men/Women 4 Rounds 10 1-Arm DB Overhead Lunges (5 Reps and switch) 20% (total) 10 1-Arm DB Thrusters (total) 10 1-Arm DB Push-Ups w/rotation to sky (total) 400m Run 10 Ring Dips 10 DB Snatches (total) 30% 10 DB Back Squats Rest 60 Beginner: 4 Rounds 10 1-Arm DB Overhead […]

HIIT

Friday HIT

Men/Women 5 Rounds: 3 Power Cleans + 3 Front Squats + 3 Push-Press + 3 Back Squats 135/85 10 Over the Bar Burpees Rest 1 minute 5 Rounds: 10 Deadlifts 10 Plyo Jumps 10 Toes to Bar Rest 1 minute

HIIT

BootCamp Crew

Men/Women 4 Rounds: 1 min of: Jump Roping Plank Box Touches with Hands DB Clean and Press 10% Plyo Box Touches with Feet Land Mine Twist and Lunge 60/45 Reverse Sit-Ups (hands behind head, touch knees to elbows) Rest 1 minute

HIIT

Thursday HIT

Men/Women Strength: Find max box jump height, be safe. HIT: 5 Rounds: 50 Double-Unders 5 Sit-to-Stands 8 Pull-Ups 11 Reverse Sit-Ups (hand behind head, touch knees to elbows) Rest 1 minute

HIIT

Rowing

100, 90, 80…10 Calories (women 10% less) 8 DB 1-Arm Thrusters 10% 15 DB Russian Twists 4 DB 1-Arm Push-Ups (push up with DB in right hand, then push up with DB in left hand) Rest 30

HIIT

Tuesday HIT

Men/Women Strength: 3min max Push-Ups 3min max Pull-Ups 3min max Box Dips 1min max Bent Over Rows HIT: 4 Rounds: 10 Thrusters 95/65 10 Floor Wipers 20 Plyo Jumps 10 Back Lunges 10 Over the Bar Burpees Rest 60 HIT: 2 Rounds: 10 Thrusters 45/35 10 Floor Wipers 20 Plyo […]

HIIT

Monday HIT

Men/Women 25min CAP Partner Workout 50 Roll-Outs w/back squat bar (5/5) 60 Burpee Box Jumps 30″/24 (6/6) 70 Back Squats Squats 135/85 (7/7) 80 KB Swings 70/35 (8/8) 90 V-Ups (9/9) 100 Air Squats (10/10) 40 Deadlifts 225 (10/10) 30 HSPU (break up how you want) 20 Muscle-Ups (x2 for […]

HIIT

Saturday HIT

Men/Women EMOM Power Clean and Press 185/95 Then Complete: 6 Rounds: 6 Sit-to-Stands 6 Pull-Ups 6 Deadlifts 185/95 6 Toes to Bar 6 DB Snatches 30% Beginner: EMOM Power Clean and Press 95/55 Then Complete: 6 Rounds: 6 Sit-Ups 6 Ring-Row 6 Deadlifts 95/55 6 Reverse Sit-Ups 6 DB Snatches […]