HIIT

Friday HIT

Men/Women Partner Workout 5 Rounds: 3 Clean and Jerks 185/95 2 Wall Walk-Ups 30 Double-Unders/60 Singles 20 Wall Balls 20/14 Then: 3 Rounds: 20 Calorie Row 20 V-Ups Only do a weight for the clean and jerks, where you have great form. Scale down if necessary. Break up the round […]

HIIT

Olympic Weightlifting Club

6 Week cycle, 1st Week Tuesday: 5 x Full Snatch, Overhead Squat, Snatch Balance @ 75%, if make 4 out of 5 incase weight by 2.5kg next week Build to a max Squat Clean and Jerk, Then drop set: 3×3 minus 20% 3×3 Deficit Snatch Grip Deadlift 100%, increase by […]

HIIT

Fearless Wednesday!!!

Men/Women 4 Rounds: 80 Double-Unders 500m Row Rest 60 15 Slams 50/30 15 Ski Jumps Rest 60 10 Power Cleans 135/85 10 Push-Press Rest 60 We are doing 4 rounds, since you get a minute to rest after each two exercises, make sure to push yourself and earn your rest. […]

HIIT

Rowing

Men/Women 6 Rounds: 350m Row/320m 20 V-Ups, Sit-Ups, Russian Twist, Reverse Sit-Up, Toes To Bar, Overhead Sit-Ups 10 1-Arm DB Push-Press 20% 10 Wall Balls 20/14 Rest 30 seconds Each round choose a different ab alternative. Make sure to do them all, work your weaknesses. For the DB Push Press, […]

HIIT

Tuesday HIT

Men/Women Strength: 5 Rounds: 2 Pause Push Press 90% 2 Rounds: 2 Pause Push Jerks 90% HIT: 2 on: 1 off 60 Burpees 50 Box Jumps 24″/20″ 40 Calories 30 KB Swings 70/35 20 Slams 50/30 10 Muscle-Ups/25 Pull-Ups Beginner: 2 on: 1 off 30 Burpees 30 Box Jumps 20″/16″ […]

HIIT

Monday HIT

February Focus: Jerks and Push-Press Large Proud Chest, completely upright Elbows drop down Head neutral Drive from heels Knees Out Explosive Hips Bar Travels in Straight Path Biceps by ears Partner Workout Men/Women 8 Rounds: 4 x (1 Power Clean + 2 Push Presses) 135/85 4 x (1 Power Clean […]

HIIT

Saturday HIT

Men/Women Partner Workout 3 Rounds: 25 Calorie Row 20 Calorie Row 15 Calorie Row 12 Thrusters 95/65 12 Roll-Outs 12 Slams 50/30 Beginner: 3 Rounds: 15 Calorie Row 10 Calorie Row 5 Calorie Row 8 Thrusters 65/35 10 Sit-Ups 12 Slams 30/20 Push yourself on the row, go back and […]

HIIT

Friday HIT

Men/Women 2 min on: 1 min off 12 Power Cleans and Press 185/95 20 ASAP Pull-Ups 10 Power Cleans and Press 30 Box Jumps 30″/24″ 8 Power Cleans and Press 40 KB Swings 70/35 6 Power Cleans and Press 50 Slams 50/25 4 Power Cleans and Press 60 Sit-Ups 2 […]