Monthly Archives: March 2017

Saturday HIT

Men/Women 6 Rounds: 10 KB Swings 70/35 10 Box Jumps 24”/16” 10 Spiderman Mtn. Climbers 3 Muscle-Ups (8 Pull-Ups) Every 3 minutes you must rest a minute. 0-3 Go 3-4 Rest 4-7 Go 7-8 Rest...

Friday HIT

Men/Women 24min AMDAP Teams of 3: Pace Setter: 3 Rounds: 5 Thrusters 45/33, 5 Sit-Ups, 5 Box Jumps 20”/16” Partner 2: 3 Heavy Deadlifts (target 80%) Partner 3: Double Unders...

BootCamp Crew

2 Rounds: Men/Women 45 Seconds Jumping Jacks 45 Seconds of: KB Cleans 55/35 V-Ups KB Swings Bicycle Abs KB Goblet Squats Plank DB Snatch 20% Toe Touches Then: 2 Burpees Every 2 minutes you will do: 45 seconds Jumping Jacks, 45 seconds of the exercises, 2 burpees, remainder of time you will rest. ...

Olympic Weightlifting Club

Week 3: Tuesday: 5 x Power Snatch + Hang Full Snatch 70%, make 4 out of 5 increase 2.5kgs Work up to a 1RM Power Clean, then 3x2 drop sets at -10 kgs 5 x 4 Snatch Grip Deadlifts 100% Snatch increase 2.5kg each week Thursday: 4 x Full Snatch from 1 + 2 + 3, make 4 out of 4...