Jun 23, 2016

Elite Fitness

EMOM 20
Odd- 40 Double Unders
Even- 15 KB Swings 70/53

Rest 5 Min then..

15 Min of Heavy Sled Pushing
Alternating in Groups of 2-3

Savage Fit

6 Sets
15 KB Swings 70/53
Sled Push 30 Yds out & back
*45 second rest per set

Jun 22, 2016

Elite Fitness

12 Min AMRAP
*continue up the ladder by 2 until time runs out
2-4-6-8-10...
Pull Ups (kip)
Push Ups (hand release)

4x12 Barbell Curls
4x12 Barbell Skull Crushers
4x12 DB Hammer Curls
4x15 Tricep Push Downs with band

Savage Fit

21-15-9
Bench Press BW/60%BW
Pull Ups (kip)

Jun 21, 2016

Elite Fitness

3x Max Handstand Push Ups
5x5 Barbell Strict Press

20 Min AMRAP
15 DB or KB Push Press
15 Burpees
Run to gate and back Twice

Savage Fit

30-25-20-15-10
DB Or KB Push Press 50/30
Burpees

*run to the gate and back twice between moving down to next reps

Jun 20, 2016

Elite Fitness

With a partner alternate

7 Min AMRAP
2 Hang Squat Cleans 185/105

*1 Min Rest then

7 Min AMRAP
10 Air Squats

*1 Min Rest then

7 Min AMRAP
7 Deadlifts 185/105

*1 Min Rest then

7 Min AMRAP
10 ABMAT Sit Ups

Elite Fitness

5 Rounds For Time:
15 Deadlifts 185/105
20 Wall Balls 20/15

Jun 19, 2016

Elite Fitness

4x10 DB Bench Press

4x5 Weighted Pull Ups
1x Max Strict Pull Ups

4x10 Pendlay Row

4x10 Weighted Push Ups
1x Max Push ups

10 Min AMRAP
10 Box Jumps 24/20
10 Toes To Bar

Savage Fit

20 MIN EMOM
Odd- 12 Burpees
Even- 12 Box Jumps 24/20

Jun 16, 2016

Elite Fitness

4x Banded Crab Walks (red band) (10 Left, 10 Right) stay low and go slow!

4x8 DB or KB Bulgarian Split Squats

With a partner alternate for 15 Min
10 DB or KB Lunges

Savage Fit

Tabata Air Squats
Tabata Jumping Lunges
Tabata Burpees 

Jun 15, 2016

Elite Fitness

5x5 Close Grip Bench Press

5 Sets Max Reps
1.5xBW/BW Deadlift
Ring Dips
*Rest as needed per set

Savage Fit

14 Min AMRAP
7 Deadlifts 185/115
14 Push Ups