Dec 9, 2016

There will be open gym from 8am-11am only, no morning classes. We will be at a Funeral. We will re open at 4pm for regular class times.

Elite Fitness

5x3 Deadlift
*go 10lbs heavier than last week
*same load across all Sets

5 Sets
10 Barbell Reverse Grip Bent over Rows
15 Band Pull Aparts

For Time:
21-15-9
Deadlift 315/225
Chest to Bar Pull Ups (kip)

Savage Fit

10 Rounds
30 Second Deadlift 185/105
30 Second Rest
30 Second Inverted Row
30 Second Rest

Dec 7, 2016

Elite Fitness

EMOM 10
Odd- 15 Wall Balls 20/15
Even- 8 Burpee Box JUMPS 24/20
*scale reps as needed

*Rest 5 Min then

EMOM 10
Odd- 10 Alternating DB Snatch 75/40
Even- 26 Alternating Jumping Lunges

Savage Fit

For Time:
50 Wall Balls 20/15
50 Burpees
50 Wall Balls
50 Burpees
*20 Min time cap

Dec 6, 2016

Elite Fitness

40-30-20-10
Ghd Sit Ups
Handstand Push Ups
*20 Min Cap

5 Min rest then...

15 Min
30 Second Air Bike Sprint
30 Second Rest

Savage Fit

10 Rounds For Time
10 SDHP 95/65
10 Push Press 95/65
10 Box Jumps 24/20
*20 Min cap

Dec 4, 2016

Reminder! Our 6am classes start Tuesday and Thursday

Elite fitness

5x3 Back Squat
*add 10lbs from last week

12 Min Emom
Odd 5 front squats 225/135
Even 50 double unders

10 min emom
12 toes to bar
*scale reps as needed

Savage Fit

5 rounds for time:
10 Double DB front squats 50/35
10 Pull ups
20 calorie Airbike

Dec 1, 2016

Elite Fitness

5 Rounds
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Hold
*1 Min rest

10 Min EMOM
10 Box Jumps 24/20"
10 KB Swings 70/53
*both same minute
*scale reps as needed

12 Min AMRAP
Sled Push 30yds
*alternate in Groups of 3

Savage Fit

4 Rounds
15 Ghd Sit Ups
15 Russian Swings 70/53
15 Toes Through Rings
15 Ball Slams 50/30

*20 Min Time Cap

Nov 30, 2016

Elite Fitness

4x5 Bench Press
4x8 Barbell Strict Press

11 Min AMRAP
7 Dips
7 Push Ups
10 Band Pull Aparts

3 Sets
Max Banded Tricep Push Down

Savage Fit

15 Min AMRAP
7 Deadlift 225/135
14 Push Ups

*300 Singles

Nov 28, 2016

Elite Fitness

30 Min AMRAP

For 1st 15 Minutes do:
5 Muscle Ups or 15 C2B Pull Ups or 20 Jumping Pull Ups
3 Laps Around Parking Lot

For 2nd 15 Minutes do:
2 Rope Climbs or 15 Burpees
3 Laps Around Parking Lot

*Only scale If you are not efficient with a movement

Savage Fit

For Time:
100 DB Hang Power Clean to Push Press 40/25
*Every Minute on the minute do 3 Pull Ups   or 5 Jumping Pull Ups