Aug 24, 2016

Elite Fitness

Find a 1 Rep Max Back Squat

3x20 Pistols

5 Rounds For TIME:
10 Back Squats 65% of 1 rep max
3 Rope Climbs

*immediately when finished do 50 Burpees for Time!

Savage Fit

5 Rounds
1 Min Airdyne sprint
1 Min Row sprint
1 Min Burpees
1 Min Rest

Aug 23, 2016

Elite Fitness

4x15 Band Pull Aparts
4x10 DB Incline Bench Press
4x8 Single Arm DB Strict Press

For Time:
200/150 Push Ups
* Everytime you Break do 10 KB Swings 70/53# and sprint to gate and back

*18 Min Cap

Elite Fitness

10 Min AMRAP
10 KB Swings 53/35
10 Push Ups

4 Sets
15 Ghd Sit Ups
15 Hip Extensions

Aug 22, 2016

Elite Fitness

4x6 Deadlift

5 Sets
DB or KB Farmer Carry 50 Yds  (25 yds out & back) AHAP

For Time:
10-9-8..1
Strict Pull Ups
Ball Slams
Barbell Bent Over Row 135/85

Savage Fit

For Time:

75 Strict Pull Ups
100 Ball Slams
150 Abmat Sit Ups

Aug 21, 2016

Elite Fitness

4x6 Front Squat
4x6 Barbell Lunges / leg

13 Min AMRAP
5 Burpee Box Jumps 30/24
10 DB or KB Thrusters
25 Double Unders

Savage Fit
16 MIN EMOM
odd- 10 Thrusters 95/65
even- 7 Burpee Box Jumps 24/20

Aug 18, 2016

Elite Fitness

10 Min EMOM
2 Hang Power Clean + 1 Split Jerk

For Time:
75 Power Snatch 75/55

Every Min For 10 Min
Sprint from gate to gate

Savage Fit

14 Min AMRAP
10 Alternating DB Snatch 70/40
35 Double Unders

Elite Fitness

For Time:
30 Burpee Muscle Ups
or
50 Burpee Pull Ups/Jumping Pull Ups

*12 Min Cap

EMOM 18
odd- 18 DB or KB Lunges
Even- 25 V Ups

Savage Fit

EMOM 18
odd- 18 DB or KB Lunges
even- 25 V Ups

Aug 16, 2016

Elite Fitness

4 Sets
15 Barbell Curls
15 DB overhead tricep extensions

4 sets
14 DB Curls
20 Tricep Push Downs with band

15 Min AMRAP
rotate in a group of 2-3
Back Pedal Sled Pull 30 Yds

Savage Fit

18 Min EMOM
Min 1- back pedal Sled Pull 30 Yds
Min 2- 40 second Plank Hold
Min 3- OH Double KB Walk 30 Yds