1/23/2018

Hinton Functional Fitness – Boot Camp

Warm-up

30 skips

20 jumping jacks

10 med ball cleans with press

Metcon (Time)

5 rounds

200m row

5 Manmakers

10 Bent over rows

15 oh walking lunges

By kevinbest73

Maria: Total Body

Hinton Functional Fitness – CrossFit Kids

warm up

500m row

40 air squats

30 sit ups

20 push ups

10 pull ups

Weightlifting

Learn the “Hang Clean”

Work up to 1RM

Metcon

15-12-9

Med Ball Clean

Knees to Elbows

Weightlifting

Wok up to 1RM for Split Jerk:

By kevinbest73

01/23/2018

Hinton Functional Fitness – X-Fit

Warm-up

Tabata Core

V ups

Hollow body

Plank

Super man

With a light DB, (10 reps x 2 rounds)

Side raises, front raises, strict press

About 10 minutes

Work on HSPU, holds, walking

Christina (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

9 Pull-ups

9 Squat Cleans (95/65 lb)

9 Kettlebell Swings (1.5/1 pood)

9 Toes-to-Bar

9 Push Press (95/65 lb)

9 Burpees

By kevinbest73

01/22/2018

Hinton Functional Fitness – Boot Camp

Metcon (AMRAP – Rounds and Reps)

20 minutes

9 box jumps

9 box dips

9 situps

9 burpees

9 push press

9 KB swings

By kevinbest73

01/22/2018

Hinton Functional Fitness – X-Fit

Warm-up

20-15-10

Push ups

KB Goblet squats 35/26

Sit-ups

Front Squat (Every two minutes )

70-3

75-2

80-1

75-3

80-2

85-1

90-1

Metcon (AMRAP – Reps)

Intervals (4:00)

30/20 cal row

15 burpees

Max line sprints in time remaining

-rest 4:00 and repeat-

Score is line sprints

By kevinbest73

01/20/2018

Hinton Functional Fitness – X-Fit

Warm-up

1:00 Light Bike or Row

With an empty barbell…

5 Good Mornings

5 Back Squats

5 Elbow Rotations

1:00 Moderate Bike or Row

5 Kip Swings + 5 Kipping Knees to Chest

With an empty barbell…

5 Strict Presses

5 Stiff Legged Deadlifts

5 Hang Squat Cleans

1:00 Moderate/Fast Bike or Row

5 Toes to Bar

5 Squat Clean and Jerks

Clean and Jerk (20 minutes )

Work up to a heavy weight for today

Metcon (Time)

Regionals 10.2

For Time

50 Box Jumps (24/20 in)

30 Snatches (115/75 lb)

1000 meter Row

By kevinbest73

1/20/2018

Dark Sky CrossFit – Boot Camp

Metcon (Time)

Partners! (7 rounds each)

1 person working at a time

Row 10 cals

Farmer carry 60 ft.

5 burpees

1 rope climb

By kevinbest73

Maria: Upper Body WOrkout

Hinton Functional Fitness – CrossFit Kids

Warm-up

Row 600m: every minute perform 6 Burpees

Metcon

4 Rounds:

5 BentOver Row

10 DB hammer curls

15-1 arm row (per arm)

20 Alt. biceps curls

15 side raises

10 front raises

5 boent over row

Max banded pull ups in 1 minute

300m row

-2 minute rest-

Movements

work up to heavy weight for skull crushers

10 ring dips 10 push ups 10 sit ups 3 skullcrusher @ 65%

By kevinbest73

01/19/2018

Hinton Functional Fitness – X-Fit

Warm-up

With BB

2 rounds (5 reps each)

Snatch high pulls

Muscle snatch

Snatch grip press

Drop snatch

Squat Snatch (20 minutes )

Work up to a heavy single today

Metcon (Time)

3 rounds

50 DU’s

10 burpee pullup

8 Front squats 135/95

By kevinbest73

1/19/2018

Dark Sky CrossFit – Boot Camp

Metcon (Time)

Dirty 300

(30 reps of each movement)

Situps

Pushups

Box jumps

Toes to bar

Wallballs

Burpees

Pullups

Heel touches

Goblet squats

Kb swings

By kevinbest73