HIIT

Fearless Wednesday!!!

ABBREVIATED SCHEDULE-please check the schedule before coming in. Men/Women 4 Rounds: 10 Power Cleans 135/85 10 Over the Bar Burpees 10 Toes to Bar 10 HSPU 800m Row Rest 90 One of Coach Sam’s favorites, she said it is easy. A fun repeat from 3 weeks ago. Be weary of […]

HIIT

Rowing

Rowing: Men/Women 4 Rounds of 7 minutes. 1,000m Row/900m Row 30 Wall Balls 20/14 20 V-Ups 10 DB Romanian Deadlifts 40% You have 7 minutes to get the work done, the remainder of the time you will rest. Looking to rest at least a minute, if you don’t, subtract 5 […]

HIIT

Tuesday HIT

Tuesday: Strength: 3×3 Back Squat at 90% of 3RM Then: 3×10 DB Bulgarian Split Squat (target 20-30% of body weight, adjust as necessary) HIT: 6 Rounds: 10 Sumo Deadlifts 225/135 10 Burpees Rest 90 Beginner: 6 Rounds: 5 Sumo Deadlifts 225/135 5 Burpees 10 Sit-Ups Rest 60 Today we are […]

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 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

Friday HIT

Men/Women 8 rounds 5 Thrusters 95/65 5 Pull-Ups 10 Deadlift 95/65 10 Push-Ups Rest 60 Upper body and lower body, full pump with cardio and strength. Oorah. Try to keep a nice steady pace, and pick it up as your near the end.

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 […]