May 26, 2016

Elite Fitness

30 Minute EMOM
Min 1- 7 Bench Press 185/95
Min 2- 15 KB Swings 70/53
Min 3- 2 Rope Climbs

Savage Fit

15 Min AMRAP
10 Bench Press 135/75
10 Deadlifts 135/95
10 KB Swings 53/35

No Kids area Tomorrow, Vanessa will be Graduating High School 🙌

Elite Fitness

7 sets 
30 second Max Wall Balls 20/15
1 min rest

5 Sets
30 Second Max Box Jumps
1 Min Rest


Savage Fit

11 Min AMRAP
11 Toes To Bar
11 Wall Balls 20/15



May 24, 2016

Elite Fitness

10-1 Ladder
Strict Press 135/95
Weighted Pull Up 35/15

4 Sets
30 Second Rope Slams
30 Second Rest
30 Second V Ups
30 Second Rest
30 Second Russian Twist
30 Second Rest

Savage Fit

21-15-9
Push Press 135/95
Pull Ups

Tabata Rope Slams
Tabata V Ups

May 23, 2016

Elite Fitness

21-15-9
Squat Clean 135/95
Ring Dips

then 5 Min rest

5x2 Clean

Savage Fit

12 Min AMRAP
50 Double Unders
10 Back Squat 135/95

May 22, 2016

Elite Fitness

50 Burpees
3 Laps around parking lot
40 Burpees
3 Laps around parking lot
30 Burpees
3 Laps around parking lot
20 Burpees
3 Laps around parking lot
10 Burpees
3 Laps around parking lot

Savage Fit

50 Burpees
3 Laps around parking lot
40 Burpees
3 Laps around parking lot
30 Burpees
3 Laps around parking lot
20 Burpees
3 Laps around parking lot
10 Burpees
3 Laps around parking lot

May 19, 2016

Elite Fitness

10 Min AMRAP
10 Burpees
35 Double Unders

4x5 Rack Pulls
4x8 DB Bench Press

4x15 DB or KB Single Arm Row
4x12 Tricep Push Ups

Congo Line Hammer Curls
Men-50/35/30/25
Women 25/20/15/10
*10 reps at each weight

*10 Min cap

Savage Fit

4 Sets
10 Inverted Rows
10 DB Single Arm Rows

For Time:
Row 5 Min Hard
50 Push Ups

Elite Fitness

EMOM 20
6 Front Rack Lunges 185/105

4 Sets
1 Minute Weighted Planks Heavy

Savage Fit

12 Min AMRAP
50 Double Unders
10 Double KB Front Rack Lunges 53/35

3 Sets
1 Minute Weighted Planks