Month: November 2016

HIIT

Saturday HIT

Men/Women 22min CAP Partner Workout 2 Rounds: 90sec Bike Sprint 10 Squat Clean and Press 135/85 90sec Bike Sprint 10 Power Clean and Press 135/85 90sec Bike Sprint 5 Thrusters 135/85 90sec Bike Sprint 5 Thrusters 135/85 90sec Bike Sprint Then: In Remainder of time 10 Toe Touches 10 Reverse […]

HIIT

Thursday HIT

Men/Women Strength: Test 3RM Back Squat, build up in 5-6 sets, rep scheme 10, 5, 2, 1, 3 if feels easy, go up and try another 3. HIT: 3 Rounds: 1 minute rotation, max reps Bicycle Abs Land Mine Thrusters 120/70 Russian Twists 1-Arm DB Thruster 10% Reverse Sit-Ups Rest […]

HIIT

Monday HIT

Men/Women CAP 24 minutes Try to go round for round 3 Rounds: 40 Double-Unders/50 Singles 5 Muscle-Ups THEN 3 Rounds: 15 Box Jumps 20″/16″ 3 Deadlifts 315/185 THEN 3 Rounds: 6 Burpees 10 Roll-Outs Finish early, AMRAP of: 2 Cleans each going 1 for 1 at Cleans Every 2 go […]

HIIT

Monday HIT

Please check website for revised Holiday Schedule! 26min CAP Partner Workout 10 Rounds (go round of round if you can) 10 Double-Unders/25 Singles 8 KB Cleans 70/35 6 V-Ups 4 Burpees 2 Muscle-Ups/3 HSPU Finish early? AMRAP of: Clean and Press at 135/75 (alternate 1:1) Every 3 increase weight by […]