7/23/2018

Hinton Functional Fitness – X-Fit

Accessory work

2 rounds

:40 on / :20 off

3-5 strict pull-ups

Pistols

DU’s

GHDs

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

By kevinbest73

7/23/2018

Hinton Functional Fitness – Boot Camp

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Metcon (2 Rounds for time)

Buy in

50 du’s/100skips

Then 3 rounds

15 wallballs

10 pullups

Buy out

50 du’s / 100 skips

-3min rest-

Buy in

30 cal row

Then 3 rounds

15 thrusters

10 ring rows

Buy out

30 cal row

*look at clock when you finish, write time, start on next after your 3:00 minute rest*

By kevinbest73

7/21/2018

Hinton Functional Fitness – X-Fit

Front Squat (18 minutes )

Find your 1×3 for today

Death Race (Time)

5 rounds

15/10 calories bike

10 burpees

By kevinbest73

7/21/2018

Hinton Functional Fitness – Boot Camp

BC Dom (Time)

50 calorie row

Then:

10-9-8-7-6-5-4-3-2-1

DB hang squat clean 35/20

HR push ups

Then:

50 calorie row

By kevinbest73

07/20/2018

Hinton Functional Fitness – Boot Camp

Metcon (No Measure)

Warm up – 2 Rnds

10 Toe Touches

10 Russian Twists

10 Front/Lateral Raises (total)

100m Run

Metcon (3 Rounds for reps)

In 3:00 complete –

1 Rope Climb

5 Ring Rows

10 KB SDHP (53/35)

Max Box Jumps in rem time

** score = Box jumps

Rest 1 min

In 4:00 complete –

2 Rope Climbs

10 Wallballs (20/14)

16 Single Arm KB Swings (53/35)

Max Bike/Row meters

** score = Bike/row

Rest 1 min

In 5:00 complete –

3 Rope Climbs

10 Push Ups

20 Goblet Reverse Lunges (53/35)

Max Double Unders/Skips

** Score = Du’s/skips

By kevinbest73

7/20/2018

Hinton Functional Fitness – X-Fit

Accessory work

Turkish getups x 3 sets

4 alternating, increasing weight.

Can also try with a bar.

3 sets x 3-5 reps

Strict pullups

Work on form and movement of clean and jerk

Keeping a close bar path, hitting all 3 positions, landing in the squat catch position.

Keeping elbows up and back flat in the jerk dip, being solid in the recieving.

Building up to 50% for the workout.

Metcon (Time)

The Neil Rogers

Buy in 400m run

Then:

4 rounds

7 burpee box jumps 24/20

7 wallballs

7 pullups

7 clean and jerks (50% 1rm)

Buy out 400m run

*the weight should be sustainable for minimum 3 reps touch and go*

By kevinbest73

7/19/2018

Hinton Functional Fitness – Boot Camp

Accessory work

3 rounds (6 mins)

:30 seconds each

Plank, L side, R side, rest

Handstand hold or wall walk (2 mins)

:30 hold/ :30 rest

rope climb practice

Metcon (3 Rounds for reps)

3 – 5minute amrap

30 skips

10 kb swings 35/26

5 manmakers 25/15

10 vups

5 box jumps

10 goblet squats 35/26

By kevinbest73

7/19/2018

Hinton Functional Fitness – X-Fit

Accessory work

Rope climbs, foot work and practice (6 minutes)

You can also try l-sit or legless

Metcon (Time)

Partners

400m run together

30 cal row (each)/ squat hold

40 HSPU / bar hang

50 deadlifts (225/155)/ plank hold

60 TTB / DL hold

70 burpees

*for the deadlift, you should have a weight where you can do minimum 10 reps UB*,

partners must be working at same time, if you break, partner stops reps.

team of 3 reps, (1 works, 2 in static)

30 cal each, 60 HSPU, 75 DL, 90TTB, 105 burpee

By kevinbest73

7/18/2018

Hinton Functional Fitness – Boot Camp

Accessory work

Warm up

200m run

10 wallballs

10 situps

3 burpees

200m run

Ring dips

5 sets x 3 reps NFT

Pull-ups

3 sets x 3 reps partner assist

Metcon (Time)

800m run (60 calorie row)

25 wallballs

50 situps

25burpees

800m run (60 calorie row)

By kevinbest73

7/18/2018

Hinton Functional Fitness – X-Fit

Accessory work

12 minutes

:30 on / :30 off

GHDs

Handstand holds

Ring dips

Bike

Snatch balance + 1 OHS (Every 2:00 for 16 minutes )

Work up to a heavy weight for today.

*Focus on catching in the squat, not in a ‘power’, then riding it down*

If you get to your max weight before the 16 minutes,

Stay at your weight, and continue to do the complex at that weight.

Metcon (AMRAP – Rounds and Reps)

10 minutes

50 Skips (no DUs)

15 Push ups

20 BB reverse lunges 95/65

By kevinbest73