HIIT

Friday HIT

Men/Women Partner Workout 5 Rounds: 10 GHD Sit-Ups 10/8 Ski Erg Calories 4 Rounds: 10 TTB 10 Box Jumps 30″/24″ AND: 25/20/15 (-5 for women) Cals on Assault Bike AND: 3 Rounds: 5 DB 1-Arm Overhead Lunge 25% 5 DB Push-Ups (move body, so that each rep, a different hand […]

HIIT

Fearless Wednesday!!!

We are on Holiday Schedule, please check online. Men/Women EMOM: 1 Squat Clean Thruster 135/85 Then complete: 4 Rounds: 15 DB Step-Up and Over 20% 24″/18″ 15 KB Swings for 70/35 10 Jumping Pull-Ups 15 Wall Balls 20/14 15 V-Ups

HIIT

Rowing

Heavy/Light 4 x 500m/450m Sprint Rows, rest 1 minute Every 3 minutes must row 150/120m Then: 4 Rounds: 10 Ski Jumps 10 Plyo Box Taps 20 Box Dips 10 DB Thrusters 10% 10 Renegade Rows

HIIT

Tuesday HIT

Men/Women Strength 4×5 Sumo Deadlift @ 70% + 10 Pounds 3×5 Box Jump, pick a high height, explode up HIT: 3 Rounds: 400/360m Row 10 Thrusters 95/65 10 Floor Wipers 15 KB Swings 70/35 Rest 60 Beginner: 3 Rounds: 400/360m Row 10 Thrusters 65/45 10 Floor Wipers 10 KB Swings […]

HIIT

Monday HIT

Men/Women Partner Workout 10min AMRAP 50′ DB Walking Lunge 15% 5 DB Snatches 30% (must alternate each rep, and touch DB to ground) 15 Push-Ups 10min AMRAP 10 Front Squats 115/75 10 Roll-Outs 10 Burpees around bar (Do a burpeee on one side then step around bar to the other […]

HIIT

Saturday HIT

Men/Women 2,000m Row Rest 2 minutes 3 Rounds: 10 Push Press 135/85 10 Toes to Bar 10 Pull-Ups/4 Muscle-Ups 10 Floor Wipers 10 Ski Jumps Rest 1 minute 1,000m Row Beginner: 1,000m Row Rest 2 minutes 3 Rounds: 10 Push Press 95/55 10 Sit-Ups 10 Ring Rows 10 Reverse Sit-Ups […]

HIIT

BootCamp Crew

Men/Women Set up 10 Hurdles (can use bars, cones, ab mats, sand bags) Goal is to do 3 times over the 10 hurdles One foot in each space Two feet in each space Facing the side, two feet Other side, two feet Jumping Everyone stays together, keep the pace.  If […]