Feb 4, 2016

Elite Fitness
3 Rounds
1 Min DB Thrusters 50/30
1 Min Power Snatch 95/65
1 Min Box Jumps 20"
1 Min Push Press 95/65
1 Min Row
1 Min rest

Savage Fit
Fight Gone Bad
3 Rounds
1 Min Wall Balls 20/15
1 Min SDHP 75/55
1 Min Box Jump 20"
1 Min Push Press 75/55
1 Min Row
1 Min rest

Feb 3, 2016

Elite Fitness
Power Clean 5x3 (add 2.5lbs)
3xMax Chin Ups

10 Rounds For Time:
10 Burpees
50 yd Sprint

*alternate with a partner per round
*25 yds out & back

Savage Fit
10 Rounds For Time:
10 Burpees
50 yd sprint

*alternate with a partner per round
*25 yds out & back

Feb 2, 2016

Elite Fitness
Bench Press 3x5 (add 2.5lbs)

For Time:
9 Thrusters 185/115
19 Toes To Bar
6 Thrusters
16 Toes To Bar
3 Thrusters
13 Toes To Bar

Tabata Rope Slams

Savage Fit
3 Rounds For Time:
400 M Run
21 KB Swings 53/35
12 Pull Ups

Feb 1, 2016

Elite Fitness
Deadlift 5 RM
Pull Ups 3x Max Reps

10 Minute EMOM
2 Power Snatch
2 Box Jumps 30/24"

Then... 100 Evil Wheels For Time

Savage Fit
6 Sets
1 Min Airdyne
1 Min Wall Balls 20/15
1 Min Rest

Jan 31, 2016

There Will be no 3 PM Savage Boxing just 5 PM and 7 PM for now on.

Elite Fitness
Back Squat 3x5 (add 5lbs)
Strict Press 3x5 (add 2.5lbs)

12 Min AMRAP
10 Supine Ring Pull Ups
10 True Push Ups
10 KB Swings 70/53

Savage Fit
15 Min AMRAP
4 Parallette Shoot Throughs
10 Supinated Bar Rows
40 Yd Sled Push

*20yds out and back

Jan 28, 2016

Elite Fitness
4 Rounds
Max Bench Press @BW/.75 BW
40 Double Unders
2 Min Rest

Right into...

4 Rounds
Max Front Squat @1.25 BW/BW
40 Double Under
2 Min Rest

Savage Fit
5 Sets
20 DB or KB Step Ups 53/35
15 Straight Leg Deadlifts 115/75
10 Hip Extensions

Jan 27, 2016

Elite Fitness
Power Clean 5x3 (add 2.5 lbs)

12 Min AMRAP
15 Ball Slams 50/30
20 YD Plate Pinch Carry 45/25 plate
30 Russian Twist 45/25 plate

Savage Fit
12 Min AMRAP
15 Ball Slams 50/30
20 YD Plate Pinch Carry 45/25 plate
30 Russian Twist 45/25 plate