Men/Women 10,9,8…1 HSPU Deadlift + Power Clean 135/85 (=2 reps) Ski Jumps 1-Arm DB Power Clean and Push-Press (total, if an odd number round up) 30% V-Ups Ring Dips Beginner: 10,9,8…1 DB Push Press 15% Deadlift + Power Clean 95/55 (=2 reps) Ski Jumps 1-Arm DB Power Clean and Push-Press […]

Men/Women 3 Rounds: 10 Thrusters 95/65 10 Plyo Jumps 10 Strict Pull-Ups Rest 60 3 Rounds: 10 Sumo Deadlifts 225/135 10 Box Jumps 30″/24″ 10 Toes to Bar Rest 60 For the thrusters really work on doing full reps, all the way down and full extension at the top. For […]

BootCamp Crew: Men/Women 4 x 25 Calorie Row Rest 60 4 x 20 Wall Balls 20/14 Rest 30 4 x 15 Ring Rows, 30 BW Squats, 30 Sit-Ups Rest 2 minutes 50 Burpees

6 Week cycle, 2nd Week Tuesday: 5 x Full Snatch, Overhead Squat, Snatch Balance @ 75%, if make 4 out of 5 incase weight by 2.5kg next week Build to a max Squat Clean and Jerk, Then drop set: 3×3 minus 20% 3×3 Deficit Snatch Grip Deadlift 100%, increase by […]

Men/Women Strength: Build to max Clean and Jerk, the 3×3 drop set, minus 20% HIT: 500/450m Row Rest 90 10 HSPU 20 KB Swings 70/35 20 Roll-Outs 20 KB Swings 10 HSPU Rest 90 500/450m Row

Men/Women 4min EMOM 4 Rounds: 60 Double-Under/120 Singles 8 Power Cleans 135/85 8 Push-Presses 8 Box Jumps 30″/24″ Then 3 Rounds: 500/450m Row 5 Muscle-Ups/15 Push-Ups 15 Wall Balls 20/14 You have 4 minutes to complete each round and repeat. If you don’t have at least 30 seconds, subtract reps […]

Men/Women 3 Rounds: 1,000m/925m Row 25 Burpees 25 Thrusters 45/35 25 DB Romanian Deadlift 30% 25 DB Raised Lunges 20% Rest 2 minutes Our wonderful rowing workout this week consist of a long row and then 100 reps. The thrusters will be done with an empty bar and then Romanian […]

Men/Women Strength: 3 Push Press + 1 Push Jerk @ 65% Jerk 3 Push Press + 2 Jerk 3 Push Press + 3 Jerk 3 Push Press + Max Jerks HIT: 8 Rounds: 3 Strict Pull-Ups 3 Front Squats 135/85 3 Sit-to-Stands 1 Wall Walk-Ups Rest 60 8 Rounds: 3 […]

February Focus: Jerks and Push-Press Large Proud Chest, completely upright Elbows drop down Head neutral Drive from heels Knees Out Explosive Hips Bar Travels in Straight Path Biceps by ears Monday HIT: Men/Women Partner Workout 28min AMRAP 2 Power Cleans 185/95 4 Deadlifts 6 DB Step-Ups 25% 20″/16″ 8 DB […]

Men/Women Partner Workout: 4 Rounds: 250/230m Row 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 Row 20 Wall Balls 14/10 15 Sit-Ups 10 Power Cleans 95/65 5 Box Jumps 24″/16″ Repeat workout from the summer. […]