Month: May 2014

HIIT

Friday HIT

Men/Women 18min CAP 40 Muscle-Ups (or 40 as strict/hard as possible Pull-Ups) 30 Power Cleans 135/75 20 Box Jumps 30″/24″ 10 Squat Cleans 225/135 (pick a heavy weight, should fail a few times, “heavy” is different for every person

HIIT

Thursday BootCamp

Men/Women 1600m Run 10 HSPU 10 Burpees 10 Overhead Lunges (each leg) 30/15 1200m Run 20 HSPU 20 Burpees 20 Overhead Lunges (each leg) 30/15 800m Run 30 HSPU 30 Burpees 30 Overhead Lunges (each leg) 30/15 400m Run 40 HSPU 40 Burpees 40 Overhead Lunges (each leg) 30/15

HIIT

Thursday HIT

Men/Women Skill: Old School Gym Test Rope Climb Flexibility Test (Hamstrings) Rope Climb Push-Ups Pull-Ups Long Jump You are responsible for: 15min CAP Adv. 100 Box Jumps 24/16 100 Pull-Ups 100 Sit-Ups 100 Wall Balls 20/14 Intermediate. 60 Box Jumps 60 Pull-Ups 60 Sit-Ups 60 Wall Balls 20/14 Beginner: 6 […]

HIIT

Tuesday HIT

Men/Women HIIT: 6 Rounds: 3 minutes each: 1 minute Rest 10 Sumo Deadlifts 225/135 10 Pull-Ups 20 Wall Balls 20/14 Max Toes to Bar Alternate with: 10 KB Swings 70/35 10 Push-Ups 10 Box Jumps 30″/24″ Max Burpees If you do not get to toes to bar/burpees, subtract 2 Reps […]