Sep 27, 2016

Elite Fitness

5 Sets
1 Min KB Swings 70/53
1 Min Rest

4 Sets
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 second Hollow Hold
*1 Minute rest

Savage Fit

5 Rounds
30 Russian Swings 70/53
30 Abmat Sit Ups


Elite Fitness

3x3 Pause Back Squat (3 second pause at bottom)

1x Max rep Front squat at heaviest pause squat

For 16 Min
30 Second High knee Jump Rope or high knees in place
30 second rest
30 Second Jumping Lunges
30 Second Rest

Savage Fit

For 16 Min
30 second High Knee Jump Rope or High Knees in Place
30 second rest
30 second Lateral Bench step overs
*scale to small box or plates if needed

Sep 25, 2016

Elite Fitness

9 Min AMRAP
10 Power Clean 135/95
10 Push Ups

right into..

9 Min AMRAP
10 Push Press 135/95
10 Pull Ups (kip)

rest 5 Min then

10 Min AMRAP
with a partner alternate
run to gate and back

Savage Fit

For Time:
30-25-20-15-10
Calorie Air Bike
Push Press 95/65

Sep 22, 2016

Elite Fitness

10 Minute EMOM
3 Back Squats (ahap)

5 Min rest then..

10 Minute EMOM
5 Sumo Deadlift  (ahap)

For Time: 400 M walking Lunge

Savage Fit

12 MIN EMOM
odd- 7 Back Squats
Even- 12 DB or KB walking Lunges

then..

100 leg raises

Sep 21, 2016

Elite Fitness

*With a partner alternate
*No rest between AMRAP'S

10 Min AMRAP
2 Tire Flips 

10 Min AMRAP
1 Rope Climb

10 Min AMRAP
30 Double Unders

10 Min AMRAP
12 Hip Extensions

Savage Fit

16 MIN EMOM
odd- 45 second hip extensions or band good mornings

Even Min- 45 second Sumo Deadlift 155/105 

*immediately into...

6 Min AMRAP
Max Jump Rope

Elite Fitness

5x5 Bench Press
5x5 Weighted Pull Ups
5x5 Weighted Dips
5x Max Rep Single arm DB Row (ahap)

Savage Fit

15 Down to 1
Burpees
* 50 Ft Farmer Carry between sets
*20 Min cap

Sep 19, 2016

Elite Fitness

5 Sets
1 Min Max Wall Balls 20/15
*30 Second Rest
1 Min Max V Ups
*30 Second Rest
1 Min Max DB Snatch 70/40
*30 Second Rest

Savage Fit
EMOM 15
Min 1 - 15 Cal Airdyne
Min 2 - 15 Wall Balls 20/15
Min 3 - 18 V Ups