Saturday HIT
Men/Women 7 Rounds: 7 Thrusters 95/65 7 Toes to Bar/Knees Up 7 Power Cleans 135/85 7 Burpees 7 KB Swings 70/35 7 Box Jumps 30″/24″ Rest 60 Beginner: Men/Women 7 Rounds: 7 Thrusters 55/35 7 Sit-ups 7 Power Cleans 95/65 7 Burpees 7 KB Swings 55/25 7 Box Jumps 20″/16″ […]
Monday HIT
April Focus Buns and Guns For the month of April, we will focus on the beach body muscles to get you ready for the fun outdoors. We will complete hypertrophy type programs, Tuesday will be upper body, Thursday will be lower body. We are looking for full complete reps, finding […]
Rowing
Men/Women 5 Rounds: 500m Row Rest 30 10 Box Jumps 30/24 10 Ski Jumps 10 Toes to Bar Rest 1 minute
Friday HIT
4 Rounds: 25 Calorie Row 200m Run 30 Sec Rest 5 Squat Cleans 135/75 4 Push Press 3 Thrusters Rest 1 minute
Thursday HIT
Men/Women Skill: 5×3 Clean and Jerk at 70% 1RM C&J HIT: 4 Rounds: 15 KB Cleans 70/35 10 DB Lunges 15% 5 HSPU Rest 1 minute
Fearless Wednesday
Men/Women 27min CAP 10 Rounds: 3 Muscle-Ups/Burpee Pull-Ups 3 DB Thrusters 25% 3 Sit-to-Stand 50/25 3 Toes to Bar 3 Burpee Box Jumps 30/24 10 Wall Balls 20/14
Friday HIT
Men/Women 4 X 5minute rounds, rest 1 minute 10 Squat Clean Thrusters 135/75 15 Slams 50/25 20 Toes to Bar 25 Burpees Max Box Jumps 30″/24″
BootCamp Crew
Men/Women 3 Rounds: 1,00m Row 30 Ring Push-Ups/Ring Rows/Mtn Climbers 40 Sit-Ups/Russian Twists/V-Ups
Olympic Lifting
Men/Women 4 of 6 week Cycle 5 X Pause at 2 Full Snatches @ 70% every week add 2.5kg if made 4 out of 5 5 X Clean Deadlift with Pull (keep close to body), Clean from 2 @ 75% every week add 2.5kg if made 4 out of 5 […]