Monday March 29th

AM - 5 Rounds
200m run
10 pushups
20 box jumps

4 rounds 25m wheelbarrow
20 crunches

PM - Strict Press 5-5-5-3-3-3
Weighted pullup 5-5-5-3-3-3

Class Canceld

The roads are shut down where I live and I cannot get off of my street. Classes will be canceled today.

Workout

[200-400-600 ]x3

If it takes you x seconds to run the 200 rest x

If it takes you y seconds to run the 400 rest y

If it takes you z seconds to run the 600 rest z

Effort level should be an 8-9 on a 10 scale for each rep

if you do not match intervals in subesquent sets penalty of 10 pistol squats per leg per interval not held.

late post Monday

Strength: Overhead Press 5-5-5

MetCON: In teams of 2.
100 burpees
200 wallball
300 bodyrows

one person works while the other rests.

late post: Hit Tuesday

Strength: Weighted Pullups 5-5-5

MetCON 5 thrusters @ 65% 1RM push press o nthe minute for 10 minutes

Wednesday

Strength:
(7-5-3) 5-5-5-3-3-3 Front Squat
(7-5-3) 5-5-5-3-3-3 Deadlift

add weight each round until the 6th where 3 reps is all you can do
This is HEAVY work today

Conditioning
3x10 Toes to bar (no swings)
3x10 back extensions

100311. Jumpy thing

Strength: 7-7-7-7 Deadlift

MetCon:

7 rounds for time of:
5 Pushups
7 Pullups
10 KB Swings (55, 35)

100310 - SplitJump, Jumping situp

Strength:

Backsquat 5-5-5 (65%-70%-75%)
Strict Press: 5-5-5 (65%-70%-75%)

MetCON: 3x AMRAP in 3 min of

10 split squat jumps (demo)
10 jumping situps (demo)

rest 1 minute between rounds

100309 - Run, Squat

Strength: 7-7-7-7 Overhead Squat

MetCON: 4 Rounds

run 3 laps
50 Squats

100308 -

Strength: 5-5-5-5 Bench Press

MetCON:
21-15-9

Front Squats (115/75)
Push Jerk (115/75)
Pullups

Late Post: Hit thursday

Strength: 7-7-7-7 strict press

MetCON: 100 burpees for time

Late Post: Hit Friday

Strength: 7-7-7-7 hang clean

MetCON: 50 situps
50 boxjumps
50 situps
50 walking lunges
50 situps
50 burpees
50 situps

8:00 Classes Canceled

Due to a lack of advertisement and therefore signups the 8:00 class is now canceled. We are still on for 6:30 MWF and 1:30 TuTh

100302 HIT

Strength: 7-7-7-7 Backsquat

MetCON: 4 rounds of

100ft weighted walking lunge
30 boxjumps
20 bodyrows / pullups

100203 - MetCON Madness

So due to a complete lack of advertising we have no new students this month. I am consolidating HIT back down to 1 level because there are no new people that need instruction.

Strength: Deadlift (7 -5 - 3) 7-5-5 -3

Met CON:
21-15-9
OH Squat 95/65
Burpees
Box Jumps
Situps