HIIT

Saturday HIT

Men/Women Every 5 minutes complete a 300m Row Complete: 5 Rounds: 10 DB Snatches 25% (total) 10 DB 1-Arm Thruster (total) 10 1 DB Russian Twists 10 Power Clean 135/85 10 Front Squats Beginner: Every 5 minutes complete a 200m Row Complete: 5 Rounds: 10 DB Snatches 15% (total) 10 […]

HIIT

Friday HIT

Men/Women 5 Rounds: 50 Double-Unders/120 Singles 5 Muscle-Ups/15 Dips 5 Hang Squat Cleans 155/95 10 1 DB Shoulder Squat 30% 10 Sit-to-Stands Rest 90 seconds We are going heavier with the hang squat clean, even if you can’t do 155, try to go a little heavier and slow down your […]

HIIT

Thursday HIT

Men/Women Strength: 4 x 8 Step-Ups w/barbell (target about 70-80% of BW) 3 x 10 Romanian DL (target 100% of BW) Keep lats engaged, shoulders tight, and back straight, if start to break form on RDLs, don’t go all the way to the ground. HIT: 8 Rounds: 1 Power Clean […]

HIIT

Rowing

Men/Women 3 Rounds: 1,500m Row 20 Wall Balls 20/14 20 Box Jumps 20″/16″ 20 V-Ups Rest 90 1,000m Row 35 Wall Balls 20 Box Jumps 24″/20″ 25 Sit-Ups + Reverse Sit-Ups) Rest 90 500m Row 50 Wall Balls 20/14 20 Box Jumps 30″/24″ 20 Toes to Bar

HIIT

Tuesday HIT

Men/Women Strength: 5×5 Pause Deadlift @ 70% of 1RM, pause 2 inches off ground, no touch and go HIT: 3 Rounds: 3 x (20 Double-Unders + 3 Burpees) 3 x (5 DB Step-Ups + 5 Push-Press 20%) 3 x (3 Plank Rows + 5 Push-UPs) 3 x (8 KB Swings […]

HIIT

Monday HIT

Focus: Deadlift Cues: Drive Heels through floor Squeeze Abs, tighten core Arms straight and locked out Knees driving aggressively into arms Tuck chin down Bend bar in half, trying to bring shoulder blades down Apply tension to bar before lifting Reset every rep, holding breath Keep bar as close to […]

HIIT

Saturday HIT

Men/Women 5 Rounds: 250/230m Row 10 Toes to Bar/knees up 10 Back Squats 135/85 10 Roll-Outs Rest 60 Beginner: 5 Rounds: Men/Women 200/180m Row 10 Sit-Ups 10 Goblet Squats 55/30 20 Mountain Climbers Rest 60 Blast that core Saturday. Get your heart rate on the rower and make your way […]