Monthly Archives: September 2016

Saturday HIT

Men/Women 3 Rounds: 800m Run 20 Dips 20 Step Ups w/Barbell 45/33 (each leg) 20 DB Bent Over Row + 20 Hammer Curls 15%...

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 Jumps (5 for 5) 40 Roll-Outs 50 Double-Unders 50 Double-Unders 40 Roll-Outs 30.. 20.....

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 2x2 4 x Full Clean + Double Jerk 70, make 3 out of 4, increase following week by 2.5kg 4x5 Sumo Deadlift 70%, increase 5kg each week Thursday: 5 x Snatch High Pull + Power Snatch + Squat Snatch 65%, increase 2.5kg each week if make 4 out of...