4/20/2018

Hinton Functional Fitness – Boot Camp

Amanda Antoniak (Time)

With a partner, only one working at a time.

(Both have to do the skips, cannot move on until both are done the 100)

100 skips

100 walking lunges

80 wallballs over the bar

60 push ups

100 skips

80 situps

60 kb swings

40 burpees

100 skips

60 goblet squats

40 ring rows

20 toes to bar

100 skips

By kevinbest73

05/11/2018

Hinton Functional Fitness – Boot Camp

Metcon (No Measure)

Warm Up

2 Rounds

8 Toe Touches

16 Thrusters (light weight)

24 Jumping Jacks

100m Sprint

Metcon (Time)

10 Rounds

6 KB Good Mornings (26-53lbs)

7 Wall Balls (10-20lbs)

8 Box Jump Overs

9 Goblet Squats (29-53lbs)

By kevinbest73

05/04/2018

Hinton Functional Fitness – Boot Camp

Metcon (No Measure)

Warm Up

5 Min AMRAP

3 Line Sprints

6 Good Mornings (w/ Dowel)

9 Up/Down Push Ups

Metcon (Time)

2 Rounds – Partners

Partner 1 – Run 400m

Partner 2 – AMRAP of 10 DB DL + 10 PP

Switch after run complete

Partner 1 – Run 200m

Partner 2 – AMRAP of 5 DB DL + 5 PP

Switch after run complete

Partner 1 – Run 100m

Partner 2 – Max PP

Switch after run complete

Complete all rounds, then repeat from beginning.

Score = Total Time + Rounds/Reps

**Put rounds/reps in comments for score

By kevinbest73

04/27/2018

Hinton Functional Fitness – Boot Camp

Metcon (No Measure)

Warm Up

2 Rounds

80 Singles

10 Push Ups

30 Sec Plank

5 Wall Balls

Metcon (Time)

15 – 12 – 9 – 6 -3

DB Shoulder to OH (15-25lb)

Pull Ups

** 30 DU’s between each set

By kevinbest73

4/17/2018

Hinton Functional Fitness – X-Fit

Metcon (Time)

50 DB walking lunges

25 pullups

50 Box jumps

25 Wallballs

30 DB Push Press

15 T2B

30 DB hang squat clean

15 ring dips

10 (per arm) DB renegade rows

5 man makers

3 rope climbs

By kevinbest73

4//14/2018

Hinton Functional Fitness – X-Fit

Metcon (AMRAP – Rounds and Reps)

20 minute

3-5 BMU

10 burpees

15 calorie row

20 air squats

25 DUs

By kevinbest73

4/14/2018

Hinton Functional Fitness – Boot Camp

BC Wetterling (AMRAP – Rounds and Reps)

19 minutes AMRAP

8 Burpee box jump

9 DB hang power cleans 35/20

11 calorie row

By kevinbest73

4/20/2018

Hinton Functional Fitness – X-Fit

Squat Clean and Jerk (EMOM x 15 )

Start at 50% and build over the minutes.

** not a 1rm day**

We are lokking for excelence and great movement.

Metcon (AMRAP – Rounds and Reps)

6 minutes

15 wallballs 20/14

10 toes to bar

By kevinbest73

4/19/2018

Hinton Functional Fitness – X-Fit

Metcon (AMRAP – Rounds)

EMOM x 24

Bike 15/12 calories

8 line sprints

20 situps

8 BBJO

By kevinbest73

4/18/2018

Hinton Functional Fitness – X-Fit

Squat Snatch (EMOM for 15 )

Start at 50%, and build over the minutes.

**This is not for a 1rm**

You want great technique, movement and speed!

You can stay at a certain weight and perfect the movement as well!

Metcon (Time)

9 power snatch 115/85

21 cal row

15 OH squat

15 cal row

21 clean and jerk

9 cal row

By kevinbest73