Saturday HIT
Men/Women 3 Rounds: 800m Run 20 Ring Dips 20 Step Ups w/Barbell 45/33 (each leg) 20 DB Bent Over Row + 20 Hammer Curls 15% Beginner: 3 Rounds: 400m Run 20 Box Dips 20 Step Ups 20 DB Bent Over Row + 20 Hammer Curls 10% Rest 2 minutes
Friday HIT
Men/Women Partner Workout 22 Minutes, go as far as you can 25 Power Cleans, increase weight every 5 reps, starting at a lighter weight and building to a heavy weight, don’t sacrifice form (1 for 1) 30 Burpees (over your partner, 2 for 2, partner is in plank) 35 Ski […]
BootCamp Crew
Men/Women 5 Rounds, every 5 Minutes Complete: 400m Run 15 Burpee Box Jump Overs 24/16 15 Jumping Pull-Ups 15 Wall Balls 20/14 1 Wall Walk-Up Finish early? Rest.
Olympic Weightlifting Club
Men/Women LAST WEEK Tuesday: Build to 90% Full Snatch, Drop set 5kg for 2×2 4 x Full Clean + Double Jerk 70, make 3 out of 4, increase following week by 2.5kg 4×5 Sumo Deadlift 70%, increase 5kg each week Thursday: 5 x Snatch High Pull + Power Snatch + […]
Thursday HIT
Men/Women Strength Deadlifts Complete 5×3 @ 80% reset after every Rep (no bouncing) HIT: 3 Rounds: 200m Run 10 Toes to Bar 15 KB Swings 70/35 20 Plyo Box Toe Touches 40 Double-Unders Rest 1 minute
Fearless Wednesday!!!
Men/Women 3 Rounds: 10 Front Squats 135/75 10 Over the Bar Burpees 10 Push Press 10 Over the Bar Burpees 10 Muscle-Ups/Spider-Man Push-Ups 10 Plyo Jumps 10 DB Snatches 20% 10 Plyo Jumps Rest 2 minutes
Tuesday HIT
Men/Women Strength: 4×8 @ 60% + 10 pounds if under 200, 20 pounds if over 200 HIT: 14 EMOM 2 HSPU 4 Burpees 6 V-Ups Jumping Jacks till :45 Beginner: Work to a heavy triple with Perfect form. HIT: 14 EMOM 4 Burpees 6 V-Ups 8 Squats Jumping Jacks till […]
Monday HIT
Men/Women 24min AMRAP Partner Workout 40 Clean and Press (pick two weights, increase at 20, potential weights 135/75 then 155/85) Go 1 for 1 50 Burpees (2 for 2) 60 Box Jumps 24/16 (3 for 3) 70 V-Ups (4 for 4) 80 KB Swings (5 for 5) 90 Slams (6 […]
Saturday HIT
Men/Women Teams of 3 Each member complete: 3 x 200m SPRINT 3 x 20 Burpees 3 x 15 V-Ups 3 x 12 Thrusters 95/65 Each member complete 3 rounds before moving to the next exercise. Beginner: 2 Rounds: 200m Run 10 Burpees 15 Sit-Ups 10 Thrusters 65/35