Jul 25, 2016

Elite Fitness

6 Min AMRAP
Hang Squat Clean 115/65

*2 Min Rest

6 Min AMRAP
Jumping alternating Lunges

*2 Min Rest

6 Min AMRAP
Jumping Back Squats With Bar 45/35

5 min rest then ..

21-15-9
Deadlift 225/125
Pull Ups (kip)

Savage Fit

10 Min AMRAP
5 DB Snatch Right arm
5 DB Snatch Left arm
7 Burpees

*2 Min Rest

EMOM 10
7 Strict Pull Ups or 7 Inverted Rows
*scale reps as needed

Elite Fitness

6 Min AMRAP
Strict Press 115/65

*2 Min  Rest

6 Min AMRAP
Dips

*2 Min Rest

6 Min AMRAP
Push Ups

* 2 Min Rest

4 Rounds For Time:
400m Run
50 Double Unders

Savage Fit

4 Rounds For Time:
25 Wall Balls 20/15
400 M Run

Jul 21, 2016

Elite Fitness
12 Min AMRAP
7 Hang Power Clean 135/95
7 Box Jumps 30/24"

Rest 5 Min then..

2 Min Plank Hold
100 Russian Twist 45/25 plate
100 Hollow Rocks
2 Min Plank Hold

Savage Fit

2 Min Plank Hold
100 Russian Twist 45/25 plate
100 Hollow Rocks
2 Min Plank Hold

For Time:
10-8-6-4-2
Push Press 135/95
Burpee Box Jumps 24/20"

Jul 20, 2016

Elite Fitness
4x10 Bench Press BW/.6 BW

4x15 Single Arm DB Row each arm

4x10 DB Bench Press

4x12 Barbell Bent Over Row

3 Sets
Barbell 21s normal grip then reverse grip

Savage Fit

25-20-15-10-5
Deadlift 225/135
Hip Extensions or Banded Good Mornings

5 Sets
20 Banded Tricep Push Downs
20 Banded Curls

Jul 19, 2016

Elite Fitness

10 Rounds For Time
10 Burpees
Run To Gate and back

rest then...

100 Double Unders
50 Back Squats 225/135
100 Double Unders

Savage Fit

4 Sets
1 Min jumping Lunges
1 Min Abmat Sit up
1 Min Jump Rope
1 Min Air Squat
*1 Min Rest

Elite Fitness

5x2 Power Clean & Jerk

20 Min AMRAP
7 Pull Ups
10 Push Ups
15 KB Swings 53/35

Savage Fit

8 Min AMRAP
10 Ball Slams 50/30
10 Push Ups

2 min rest

8 Min AMRAP
12 Barbell Bent Over Rows 115/75
Sprint across gym & back twice

Jul 17, 2016

Elite Fitness
5 Sets
20 Strict Ring Dips
14 Thrusters 135/95

Savage Fit
EMOM 10
10 DB Thrusters 40/25

Rest 2 min then

EMOM 10
10 Burpees