Month: November 2018

HIIT

Saturday HIT

Men/Women 100 Double-Unders/250 Singles 90 Sit-Ups 80 Wall Balls 20/14 70 Box Jumps 24”/16” 60 Russian Twists (total) 15/10 50 KB Swings 70/35 40 Back Squats 95/65 30 Toes To Bar 20 Slams 50/30 10 Muscle-Ups / 25 Pull-Ups Beginner: 100 Singles 90 Sit-Ups 80 Wall Balls 14/10 70 Box […]

HIIT

BootCamp Crew

Men/Women 2,000/1,800 Row Rest 2 3 Rounds: 250m/200m row 8 Over the Rower Burpees 8 DB Lunges 10% Rest 1 Then: 8min AMRAP 5 DB Clean+Reverse Lunges+Press 10% 10 Russian Twists 3 independent workouts, working on your stamina, starting with more cardio working towards a short 8 minute AMRAP testing […]

HIIT

Thursday HIT

Men/Women Strength: 5×4 Front Squat, from ground, must clean bar up, do as much weight as you can. HIT: 2 minutes on: 1 minute off 10,9,8…1 Push press 115/75 Back squat Burpees 10, 9, and 8 are half the reps, but 7-1 will take 1.5x times longer, so pace yourself. […]

HIIT

Rowing

Men/Women 5 x 250m Row, rest 1 minute Then: 1,000m Row 5 Rounds: 10 Side Plyo Jumps 16″ 10 Weighted Butterfly Sit-Ups 15/10 10 Push-Ups Then: 500m Row Sit-Ups, touch plate behind head and then in front of feet, push-ups, touch chest to ground and then fully extend arms.

HIIT

Tuesday HIT

Tuesday HIT: Men/Women Strength: 4×9 Back Squat @65% of 3RM, target 2-3 minutes of rest HIT: EMOM 3 minutes of each exercise 8 Pull-Ups 18 Wall Balls 20/14 18 SIt-Ups 12 Slams 50/30 Beginner: EMOM 3 minutes of each exercise 8 Ring Rows 12 Wall Balls 14/10 12 SIt-Ups 12 […]

HIIT

Monday HIT

November Focus: Squat Tight: Upper Back, Core Cues: 1) Head Neutral 2) Elbows point down 3) Toes point slightly out 4) Knees push out 5) Pull Bar Down on Back (Back) 6) Elbows Drive Up (Front) 6) Weight in heels 7) Hips go back and down, knees track slightly forward […]

HIIT

Saturday HIT

Men/Women Partner Workout: 4 Rounds: 200m Run 20 Wall Balls 20/14 15 Toes to Bar 10 Power Cleans 135/85 5 Box Jumps 36″/30″ Beginner: Men/Women Partner Workout: 4 Rounds: 200m Run 20 Wall Balls 14/10 15 Sit-Ups 10 Power Cleans 95/65 5 Box Jumps 24″/16″ A repeat workout. Push your […]