On the Minute x 10

15 Front Squats

Rest 2 minutes

On the Minute x 10

15 PP

Pair Up!

groups of 2!

250 KB Swings (combined)

Every time you switch athlete performs 25 Tabata Squats while the other athlete performs swings.

Tabata This!

:40 Sec on/:20 Sec off

4 Rounds of everything!

Rope Shakes

Inverted Single DB Rows using both arms

Reverse Lunges

Plank Holds

Burpees

AMRAP 18

15 Bicep Curls

10 Front Squats

20 Tricep Pushups

15 French Press

Buy-In: 400m Run

21-15-9

Left Side Only

Snatch

Pushup off of DB

Thruster

into:

Right Side Only

Snatch

Pushup off of DB

Thruster

buy-out is

400m Run

5 RFT

25 Loaded Squats

200m Run

rest 2 minutes

5 Rounds of:

10 Pineapple Shuttle Runs

Rest as needed between sets for maximum effort

150 KB Swings

Every time you break or stop

5 burpee penalty

into:

100 SDLHP

Every time you break or stop 10 Tabata Squats

150 Bent Over Hamstring Curls

100 Bicep Curls

80 French Press

150 Step-Ups

Performed as 2:00 min on/1:00 min off

10 Single Shoulder Shrug

10 Single Shoulder Shrug

20 Steps Single DB Squat Walks

3x

into:

30 Steps OH Carry Rt.

30 Steps OH Carry Left

15 Burpees

2x

into:

15 Rt. Arm DB Thrusters

15 Left Arm DB Thrusters

:60 Sec Plank

2x

Deadlift

5-5-5-5-

1-1-1

Fit Camp:

Tabata This:

:40 Sec on/:20 Sec off

4 Tabatas before moving on

Lateral Raises

Front Pulls

Kickbacks

Tabata Squats with Load

Midcore Thru Pulls

"Cindy"

Amrap 20

5 Pull-Ups

10 Pushups

15 Air Squats

Fit Camp:

Amrap 20

10 Hollow Rocks

10 Pushups

15 Air Squats

Max Rounds of 4 min/2min rest in between round

4x

15 PP

21 Box Jumps

Happy Hump Day!

4 RFT

400m Run

20 Alternating Snatches

10 Rt. Arm Bent Over Rows

10 Left Arm Bent Over Rows

HAPPY BIRTHDAY TO ME!!!!!

54 OF EVERYTHING!

AMRAP 20

KB SWINGS

KB SDLHP

PUSHUPS

TABATA SQUATS

50-40-30-20-10

Single DB Thrusters

Sit-Ups (athlete's choice)

DB Hip Raises

200m run after each Rounds

Power Clean

3-3-3-

Jerk From The Rack:

3-3-3-3

into:

300 Steps Walking Lunge

Fit Camp:

Tabata This!!!!

:40 Sec on/:20 Sec off

4 Rounds Per Tabata

High Knees Holding DB's

Bicep Curls

Front Pulls

Burpees

Rear Trap Pulls

21-15-9

DL 135/155#

HSPU

400m Run after every Rounds

Fit Camp:

2 Rounds

5 Rt. Arm Strict Press

5 Left Arm Strict Press

5 Rt. Arm Front Squats

5 Left Arm Front Squats

5 Rt. Arm Thrusters

5 Left Arm Thrusters

into:

2 Rounds

10 Pushups

10 Reverse Lunges Per Leg

REPEAT THIS SERIES 3 TIMES

Then:

2 Rounds

400m Run

15 Burpees

followed by 50 Leg Raises Unbroken

HAPPY BIRTHDAY SON!!!

AMRAP 20

20 OF EVERYTHING!

KB SWINGS

KB SDLHP

STIFF LEGGED KB DL

GOBLET SQUATS

REVERSE LUNGES

TABATA THIS!

:40 SEC ON/:20 SEC OFF

4 ROUNDS PER TABATA

WALKING LUNGE

HIGH KNEES

DIPS

TRAP PULL-BACKS

ONE LEGGED V-UPS

HAPPY BIRTHDAY ELENA & HAYDEE!!!

3 ROUNDS

31 OF EVERYTHING!

HAND RELEASE PUSHUPS

HOLLOW ROCKS

AIR SQUATS

INTO:

2 ROUNDS

36 OF EVERYTHING!

PP 20/35#

STEP-UPS WITH DB'S

HAMMER CURLS

FOLLOWED BY:

67 PINEAPPLE RUNS

Buy-In

400m Run

then:

5 Rounds

10 Front Pulls

10 Laterals

15 Tricep Pushups

4 Rounds

10 Dual DB Swings

20 Sit-Ups

25 Superman's

3 Rounds

15 Thrusters

10 Burpees

Buy-Out:

400m Run

21-15-9

Deadlift 155/205

Box Jump 20/35#

Fit Camp:

AMRAP 20

12 DB Snatch

8 Left Arm Front Squat

8 Right Arm Front Squat

8 Left Arm Pushup off of DB

8 Rt. Arm Pushup off of DB

8 RFT

200m Run

12 Burpee DL 20/35#

12 Step-Ups with Db's 20/35#

"Karen"

150 WallBalls for time 20/14#

Rest 5 minutes

5 Rounds

8 Burpees

20 Sit-Ups any which way

THANK A VET IF YOU LIKE YOUR FREEDOM!

"ARMISTICE 2013"

• AMRAP in 20 minutes
• From 0:00-9:00, AMRAP of:
• 100 meter Sprint
• 11 Sit-Ups
• 11 Air Squats
• 100 meter Sprint
• 22 Sit-Ups
• 22 Air Squats
• 100 meter Sprint
• 33 Sit-Ups
• 33 Air Squats
• Continue with this pattern, adding 11 Sit-Ups and 11 Air Squats for each additional round.
• Rest 2 minutes
• From 11:00-20:00, AMRAP of:
• 100 meter Sprint
• 11 Push-Ups
• 11 Box Jumps (24/20 in)
• 100...

21-15-9

DL 145/185#

Box Jump

Burpee

Fit Camp:

:45 sec work/:15 sec roatation

4 Rounds

Ball Slams

Rope Shakes

Lateral Raises

Front Pulls

Dual DB Swings

Squat Clean

3-3-3-

10 RFT

5 Power Cleans 65/95#

5 Front Squats 65/95#

7 Burpees

Fit Camp:

10 RFT

10 Front Squats 20/35#

10 French Press 20/35#

15 Tricep Pusups

5 RFT

400m Run

Front Squats 65/95#

Fit Camp:

Amrap 24

10 Sumo Squats Dual DB's

7 Single Arm Sit-Ups Left

7 Single Arm Sit-Ups Right

20 Walking Lunges

12 Bicep Curls

Strict Press from the rack:

3-3-3-

PP from the rack:

2-2-2-

PJ from the rack:

one rep heavy but not max

Fit Camp:

Amrap 20

10 Dual DB Power Clean

10 PP

15 Pushups off of DB

200m Run

"Nancy"

5 RFT

400m Run

15 OH Squats 65/95#

Fit Camp:

10 RFT

11 Chest Press

20 Hip Raises with DB

25 Leg Raises

8 Burpees

Dea

HAPPY BIRTHDAY CAROL!!!

43 OF EVERYTHING!

AIR SQATS

FRONT SQUATS

THRUSTERS

PP

PUSHUPS

TRICEP PUSHUPS

BICEP CURLS

STEP-UPS

BURPEES

HAPPY BIRTHDAY SERINA!

31 is FUN!!!!!

31 Burpee Buy In:

31 of the complex below:

Suitcase DL into a

Hang Clean into a

PP into a

Front Squat into a

Thruster=one movement

31 Burpee Buy-Out

5 RFT

400m Run

15 Front Squats 65/95#

Fit Camp:

Amrap 23

60 Rope Shakes

25 Ball Slams

200m MedBall Runs

Max DL

1-1-1-

Fit Camp:

7 Rounds

7 of Everything

Rt. Arm Arnold Press

Left Arm Arnold Press

Straight Arm PullBacks

Rt. Single Leg DL Dual DB

Left Single Leg DL Dual DB

Front Squats

Squat Jumps

"Nicole"

Amrap 20

400m Run

Max Pull-Ups

Fit Camp:

Amrap 20

200m Run

20 Alternating Snatch

10 Rounds

10 Pullups

15 Hollow Rocks

20 Pushups

Fit Camp:

Tabata This

:40 Sec on :20 Sec off

4 Rounds per Tabata

10m Shuttle Runs

Hollow Rocks

Rope Shakes

Gate Pull-Ups

Tabata Squats

1000 Air Squats for time!

Fit Camp:

Amrap 15

10 of Everything

Rt. Arm Bent Over Row

Left Arm Bent Over Row

Stiff Legged Good Mornings

Laying Hamstring Curls

into:

100 Pushups Hand Release

800m Run

Power Clean

2-2-2-2

Front Squat from the Rack:

2-2-2-2-2

then:

1600m Run

1600m Row

100 Dubs

Fit Camp:

5 Rounds

15 Suitcase DL Shrugs

12 GTOH Dual DB's

16 Step-Ups

into:

3 Rounds

Hold The World :30 Sec

25 Leg Raises

25 Hip Raises

Strict Press

1-1-1-1-

Push Press

2-2-2-2-

Push Jerk

3-3-3-

Fit Camp:

Tabata This!

4 Tabatas Per Movement before you move on:

:40 Sec on/:20 Sec off

DB Jacks

Skaters

DB Skiers

Lunge & Twist

Dips

"Cindy"

Amrap 20

5 Pull-Ups

10 Pushups

15 Air Squats

Fit Camp:

Amrap 20

10 DB Snatch

12 Pushups

14 Step-Ups

Rest 2 minutes

150 Sit-Ups Athlete's Choice

Deadlift

2-2-2-2-2-2

then:

1600m Row for time

Fit Camp:

21-15-9-12-9-6-

Thrusters 20/35#

Bent Over Rows 20/35#

Reverse Lunges 20/35#

Loaded Sit-Ups

TABATA THIS!

4 TABATAS PER MOVEMENT

:40 SEC ON/:20 SEC OFF

40 YARD SHUTTLE RUNS

WALKING LUNGES

DB GOOD MORNINGS PLACED ON BACK 25/40

DB PLANK SWITCHES (MOVE DB FROM LEFT TO RIGHT HAND)

SINGLE DB FRONT SQUAT 25/40

RT. ARM BENT OVER ROW

LEFT ARM BENT OVER ROW

Thirsty Thursday!

Max Thruster from the Rack:

Work up to a Max Thruster from the Rack

then:

5k Row for time

Fit Camp:

5 RFT

10 Front Pulls

15 Strict Press

10 Lateral Pulls

Rest 2 minutes

4 RFT

15 Tricep Kickbacks

20 Pushups

30 Leg Raises

Rest 2 minutes

500m Run for time

"Christine"

3 RFT

500m Row

12 DL Bodyweight

21 Box Jumps

Fit Camp:

"Christy"

3 RFT

400m Run

16 DB Snatch 35/55#

21 Box Jumps

7 Rounds

7 of Everything

Burpees

Front Squats

PP

Hollow Rocks

Dual DB Swings

Tricep Pushups

Bicep Curls

6 RFT

200m Run

10 SDLHP 55/75#

15 Pushups

Fit Camp:

For Time:

21-15-9-6-3 Power Cleans 20/35#

42-30-18-12-6 Hand Release PushUps

5 RFT

12 RT. Arm Bent Over

12 L. Arm Bent Over

12 Stiff Legged DL

12 Push Press

Go as heavy as possible on each movement.

Bench Press

5-5-5-5-5

Followed by:

100 Hand Release Pushups

50 Strict Press 55/75#

50 Barbell Bicep Curls 45 ALL

Fit Camp:

20-20-15-15-

Floor Chest Press

Reverse Trap Raises

Bicep Curls

Rest 1 minute

30-20-15

Tricep Pushups

Air Squats

Hollow Rocks

Front Squats from the Rack:

Build to a Heavy Single

then:

"Helen"

3 RFT

400m Run

21 KB Swings

12 Pull-Ups

Fit Camp:

3 Rounds

400m Run

12 Dual DB GTOH 20/35#

20 Shoulder Shrugs

15 Dual DB Burpee DL

21-15-9

OH Squats 65/95#

400m Run

Clapping Pushups

Bent Over Rows 65/95#

Fit Camp:

10 Rounds

10 Thrusters

10 Pushups off of DB

Rest 2 Minutes

120 Russian Twists

80 Superman's

300 Jumping Jacks

Break Up any way you choose

HAPPY BIRTHDAY EDSON!

58 IS GREAT!

58 OF EVERYTHING!

BURPEES

KB SWINGS

KB SDLHP

GOBLET SQUATS

AIR SQUATS

PUSHUPS

HOLLOW ROCKS

PLANK HOLD

Flat Bench Press

5-5-5-5-5

then:

5 Rounds

15 Ring Rows

10 Ring Row Pushups

10 Burpees

Fit Camp:

10 of everything AMRAP 14

DB Snatch 35/55#

Rt. Legged DL

Left Legged DL

Good Mornings

Rest 2 minutes

2 minute increments of Pineapple Runs x 3 runs/1 minute break btwn runs

:40 Sec on/:20 Sec off

2 Rounds each Series then 1 min break

Reverse Bicep Curls

Palms Out Bicep Curls

45 degree angle Bicep Curls

Inward Bicep Curls

1 min rest

Tricep Kickbacks

Tricep Pushups

Windshield Wipers

Dips

1 min rest

Laterals

Front Pulls

Strict Press

DB Pull Back Trap Raises

4 Rounds

15 Pull-Ups

20 Alternating DB Snatch 35/55#

30 Reverse Lunges with single db 35/55#

Fit Camp:

5 RFT

200m MedBall Run

20 Reverse Lunges

40 Mt. Climbers

:60 Sec Plank Alternating Leg Raises

Max Thruster from the rack:

Work Up to a Max 1-1-1-1-

Then:

30 Air Squats

20 Hollow Rocks

20 GHDSU

Fit Camp:

Emom x 21

Minute 1: 12 PP

Minute 2: 12 Front Squat

Minute 3: 15 Pushups

4 Rounds

20 Reverse Back Racked Static Lunges 55/75

15 SDLHP 55/75

10 Strict Press 55/75

Fit Camp:

10 Rounds

15 Ball Slams

10 MedBall OH Squat

12 MedBall Leg Raises

15 Superman's

Deadlift

5-5-5-5-5

Romanian DL

3-3-3-3-3

into:

3 Rounds

30 Hollow Rocks

30 Superman's

30 Steps Walking Lunge

Fit Camp:

4 Rounds

15 Romanian DL

20 Pushups

25 Tabata Squats

30 Russian Twists

9/11 Tribute Wod

2001 meter Run

11 Box Jumps

11 Thrusters

11 Fence to Upright Position

11 Power Cleans

11 HSPU

11 Dual DB Swings

11 Holow Rocks

11 GTOH

11 Push Jerks

2001 m Run

"Cindy"

AMRAP 20

5 Pull-Ups

10 Pushups

15 Air Squats

Fit Camp:

AMRAP 20

12 SEA-SAW ROWS

15 LAYING CHEST PRESS

20 HIP RAISES WITH DB

10 BURPEES

BackSquat from the Rack:

2-2-2-2-2-

then:

1 mile run for time

Fit Camp:

• For Time
• 27-21-15-9 reps of:
• Dumbbell Squat Cleans (2x50/35 lb)
• Toes-to-Bars
• *200m run between sets

:40 Sec on/:20 Sec off

3 Sets per movement no rest between movements

Drop Squats

Kneeling Step-Ups

Front Lunges

Front Squats

Upright Rows

Hammer Curls

Seated Military Press

Floor Skull Crushers

Knee Tucks

Pull Throughs

Hold The World

:40 Sec on/:20 Sec off

3 Sets per movement no rest between movements

Drop Squats

Kneeling Step-Ups

Front Lunges

Front Squats

Upright Rows

Hammer Curls

Seated Military Press

Floor Skull Crushers

Knee Tucks

Pull Throughs

Hold The World

HAPPY BIRTHDAY CHAUTE!!!!!

4 ROUNDS PER MOVEMENT/ONE MINUTE REST BTWN MOVEMENTSW

:44 SEC ON/:16 SEC OFF

MVMT 1: ROPE SHAKES

MVMT 2: BOX JUMPS/STEP-UPS

MVMT 3: DB GTOH

MVMT: 4: PLANKS

MVMT: 5: BALL SLAMS

Terrific Tuesday!

Amrap 12

10 Bicep Curls

12 Strict Press

15 French Press

rest 1 minute

Amrap 10

10 Dual DB Swings

10 Shrugs

6 Up-Downs

HAPPY LABOR DAY! OUR HERO TO HONOR IS:

"MAUGPIN"

4 Rounds for Time

• 800 meter Run

• 49 Push-Ups

• 49 Sit-Ups

• 49 Air Squats

• athletes may choose to modify run by cutting to 400m

Max Thruster

2-2-2-2-

from the rack

then: 1600m Run

Fit Camp:

30-20-15

Air Wall Ball Shots

Wall Ball Rainbows

Walking Lunge with Wall Ball

"Cindy"

Amrap 20

5 Pull-Ups

10 Pushups

15 Air Squats

Fit Camp:

Amrap 20

5 Bent Over Rows

10 Pushups

15 Air Squats

Bench Press

5-5-5-5-5

then:

7 Rounds

5 Pull-Ups

10 Pushups

7 Burpees

Fit Camp:

5 RFT

10 Man-Makers

12 Front Pulls

15 Bicep Curls

200m Run

Back Squat

5 Sets [Climbing}:

1 Back Squat (work up to a heavy or Max for 1 (5) times

Then:

Weighted Strict Pull-up

Heavy Single Weighted Strict Pull-up

For Time:

1 Mile Run (1600m)

Fit Camp:

7 Rounds of

14 Dumbbell Power Snatches 55/35 lbs

14 Dumbbell Goblet Squats 55/35 lbs

14 Dumbbell Overhead Squats 55/35 lbs

"Thumb War"

For Time:

40 Deadlifts (225/155)

200 Meter Farmer's Carry (50/35)'s

Every Break: 6 Dumbbell Front Squats

[Time Cap: 18 Minutes]

Fit Camp:

400m Run

50 Front Squats

40 PP

30 Burpees

20 Squat Jumps

200m Run

30 Bent Over Rows

20 Thrusters

10 Broad Jumps

"Nancy"

5 RFT

15 OH Squats 65/95#

400m Run

Modify load to suit the athlete

Fit Camp:

4 Rounds

200m MedBall Run

30 MedBall Squats

15 GTOH with MedBall

21-15-9

DL 135/185#

Box Jumps

Pushups

Fit Camp:

21-15-9

Laying Flat Chest Press

See Saw Rows

Pushups off of DB

Superman's

into:

3 Rounds

30 Mt. Climbers

20 Hollow Rocks

30 Shoulder Taps

Strict Press 2-2-2-2-

PP 3-3-3-3-

PJ 1-1-1-

into:

1 mile run for time

break as long as possible

1600m Row for time

Fit Camp:

20 minutes of:

:40 sec on/:20 sec off

Step-Ups

Ball Slams

Up-Downs

Power Snatch

Work on technique and find a heavy single.

Then:

Amrap 15

5 Hang Snatch 65/95#

7 SDLHP 65/95#

10 Burpees

Fit Camp:

7 RFT

10 Step-Ups

15 Dips

10 Front Squats

16 Reverse Lunges

Buy-Out is 400m Run + 100 Jumping Jacks

5 RFT

12 DB Snatch

8 Left Arm Bent Over Row

8 Rt. Arm Bent Over Row

20 Russian Twist (counting only on side)

25 Hip Raises

"Cindy"

Amrap 20

5 Pull-Ups

10 Pushups

15 Air Squats

Fit Camp:

4 RFT

400m Run

30 WallBalls

25 Box Jumps or Step-Ups

• For Time
• 21-15-9 Deadlifts (225/155 lb)
• 200 meter Run
• 21-15-9 Dumbbell Push Jerks (2x50/35 lb)
• 200 meter Run
• Time Cap: 16 minutes

Fit Camp:

60 Rope Shakes

7 Left Arm DB Swing

7 Right Arm DB Swing

7 Left Arm Front Squats

7 Right Arm Front Squats

7 Up-Downs

20 Walking Lunges

5 RFT

200m Run

15 Sumo DL 20/35# 85/115#

12 Hang Cleans

10 Tricep Kickbacks

"BodyWeight Thursday"

Amrap 20

10 of Everything

Tricep Pushups

Pushups

Dips

Box Jumps/Step-Ups

Tabata Squats

Lunges

Reverse Lunges

Jump Squats

"Cindy"

AMRAP 20

5 Pull-Ups

10 Pushups

15 Air Squats

Fit Camp:

5 Rounds

12 DB Snatch

Max Plank Hold

10 Single Arm DB Rows (per side)

20 One-Legged V-Ups

Buy-Out is:

600m Run

Front Squat

5-5-5-5-5

Building

then:

100 Pushups

100 Lunges

200 Tabata Squats

Fit Camp:

:30 Seconds on/:4 Seconds off

5 Rounds/one movement to the next

Counter Balance Squats

Alternating Reverse Lunges with DB

Low Climbers

Neutral Chest Press

Bicycle Press

One Legged Alternating DL

SuitCase Squats

1000m Rowe

1600m Run

50 DL BodyWeight

50 Pull-Ups

Fit Camp:

AMRAP 15

10 Bicep Curls

12 PP or Strict Press

15 Front Squats

into:

400m Run

50 Pushups

50 Leg Raises

40 Tricep Pushups

"Grace"

30 Reps for time:

C & J 95/135#

Fit Camp:

Amrap 20

15 Stiff Legged Romanian DL

12 Thrusters

24 Russian Twists w/DB

7 Burpees

4 RFT

20 Front Racked Reverse Lunges 20/35#

15 French Press

12 Bicep Curls

200m Run

Power Clean

3-3-3-2-2-2-1-1-

into:

Amrap 10

5 Pull-Ups

10 Pushups

15 Tabata Squats

Fit Camp:

Amrap 18

15 PP

12 Bent Over Rows

10 Shrugs

into:

50 Hollow Rocks

Deadlift

3-3-3-3-2-2-2-1-1-

then:

5 RFT:

400m Run

25 KB Swings 16/25kg

20 Pushups

Fit Camp:

"Two for One"

40-30-20

Power Snatch

Front Squat

400 Meter Run

Pair Up! Groups of 2!

400 Wallballs

Every time you hit 25 WallBalls both Athletes do 7 Burpees together in sync

Pass the WallBall anytime there is a pause except with the burpees, athletes can choose who goes

BackSquat

1-1-1-1-1

3 Rounds

500m Row

30 Burpees

25 Hollow Rocks

BodyWeight Thursday:

Amrap 20

30 Step-Ups

20 Tricep Dips

15 Inverted PushUps

10 Jumping Lunges (per Leg)

5 Burpees

10 of everything unbroken/6 Rounds/:30 second rest after each round

Laying Chest Press

Laying Flys

Standing Upright Rows

Standing Shrugs

Every Movement has a 3 Second Descent

after all 6 Rounds:

600m Run for time

5 RFT

10 Front Squats 20/35#

12 French Press

15 Hang Squat Cleans

20 Tricep Pushups

into:

3 Rounds

15 Hollow Rocks

20 Plank to Pushup Position

25 Hip Raises

Amrap 20

20 Alternating DB Snatch 25/55#

15 Pushups off of DB's

10 Romanian DL 80/120#

Fit Camp:

"Fight Gone Badish"

1 minute at each station/rest on minute 6

4 Rounds ;)

Rope Shake

Ball Slams

PP

Tabata Squats

Mt. Climbers

4 Rounds

12 Strict Single DB Bent Over Row Single Arm off of bench Left Arm

12 Strict Single DB Bent Over Row Single Arm off of bench Right Arm

20 Superman's Holding one DB in Front with two hands

15 Single DB Squats

into:

3 Rounds

40 Scissors

20 Reverse Lunges

10 Burpees

TABATA THIS!

:40 sec on/:20 sec off for 4 Rounds per Tabata

Shuttle Runs

Walking Lunges

Box Jumps/Step-Ups

Dips

Tabata Squats

Deadlift:

5-5-5-5-5-

BackSquat

3-3-3-3-3-

Strict OH Press

2-2-2-2-2-

Fit Camp:

4 Rounds

15 Laying Chest Press 20/35#

20 Hip Raises Holding Dual DB's OH

15 Bent Over Rows 20/35#

into:

2 Rounds

30 Flutter Kicks

30 Scissors

30 Superman's

into:

2 Rounds

200m Sprint

200m Jog

5 RFT

30 KB Swings 24/32kg

20 Burpees

"Fight Gone Bad Style"

1 min at each station/one minute rest after all 5 Stations

Minute One: DB Snatch

Minute Two: Ball Slams

Minute Three: Rt. Arm DB Thruster

Minute Four: Russian Twists

Minute Five: Left Arm DB Thruster

EMOM 20

MINUTE 1: 12 DB HANG CLEAN & JERKS 20/34#

MINUTE 2: 15 HSPU OFF OF THE GROUND

MINUTE 3: 12 DOUBLE DB FRONT SQUATS 20/35#

MINUTE 4: 10 UP-DOWNS

5 RFT

9 Man-Makers

20 Walking Lunges

20 Superman's (Upper Body)

12 OH Walking Lunges

Happy 4th of July!

300m Run

24 Toe Touches

24 Box Jumps

24 Goblet Squats

24 Hand Release Pushups

24 Mt. Climbers

24 Air Squats

21-15-9

Pull-Ups

Dips

Tabata Squats

into:

10 Min to find a Max DL

Fit Camp:

4 RFT

30 DB or KB Swings 25lb, 16kg,/55lbs, 24kgs

200m Run

15 KB SDLHP

"Nancy"

5RFT

400m Run

15 OH Squats 65/95#

Modify load as needed

Fit Camp:

5 Rounds

200m Run with DB's (everytime you drop the weight 25 Tabata Squats)

20 Upright PullBacks

15 Kickbacks

Deadlift

3-3-3-3-3-

then:

21-15-9

DL Bodyweight

Pushups

Box Jumps

Fit Camp:

10 Rounds

10 DB Snatch

5 Rt. Arm Squats Single DB

5 Left Arm Squats Single DB

20 Russian Twists

BackSquat from the Rack:

5-5-5-5-5

into:

5 Rounds

10 HSPU from the ground

15 Pushups

20 Tabata Squats

Fit Camp:

Amrap 20

10 of Everything

Rt. Arm DL

Left Arm DL

Rt. Arm Bent Over Row

Left Arm Bent Over Row

Gobet Squats

Burpees

BodyWeight Tabata Thursday!

:20 sec on/:10 sec off

4 Rounds per Tabata

1. Pushups

2. Tricep Pushups

3. Hollow Rocks

4. Hip Raises

5. 6 inch hold

6. Air Squats

7. Lunges

ONE MINUTE BREAK/REPEAT WHOLE THING

BackSquat From The Rack:

3-3-3-3-3-

5 RFT

3 RFT

25 Pushups

30 Box Jumps

40 Reverse Lunges

Fit Camp:

Amrap 20

30 Russian Twists

20 Reverse Lunges

15 PP

20 Mt. Climbers

8 Rounds for Reps

1 Minute Pushups

1 Minute Shuttle Runs

1 Min Single Arm Thrusters

1 Min Rest

4 Rounds

15 Laying Chest Press

15 Laying Flys

12 Laying Shoulder to OH

20 Tricep Pushups

into:

3 Rounds

25 Front Squats

15 Thrusters

15 Bent Over Shrugs

Weight

Deadlift

Heavy Set of 20 Deadlifts * Look to beat attempt from 5/29/24

Rounds/Reps

"Wing-Ding"

AMRAP 15:

50 Kettlebell Swings

50 Box Jumps (24"/20")

50 Goblet Squats

On the Minute [Starting at 0:00]

10 Knees to Elbows on ground

Fit Camp:

Amrap 16

30 KB Swings

30 Lateral Hops over KB two feet take off

30 Goblet Squats

on the :90 Sec: 7 Knees to Elbows on Ground

Amrap 15

10 of Everything!

Bicep Curls

French Press

Single Arm Lateral Raise Left

Single Arm Lateral Raise Rt.

Rest 2 Minutes

400 m Run

60 Steps Walking Lunge

50 Pushups

Weight

Back Squat

Build to A Heavy Set of 20 Reps

Time

"Pandora's Box"

For Time:

75 Burpee Box Jumps (24"/20") Every 2 Minutes [Starting at 0:00] Complete: 250/225 Meter Row

Fit Camp:

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

Rt. Arm Thruster

Left Arm Thruster

Rt. Arm Bent Over Row

Left Arm Bent Over Row

Chest Only Superman's

Hollow Rocks

Pushups

8 Rounds

6 DB Hang Cleans (heavy)

7 Thrusters

20 Mt. Climbers

Fit Camp:

AMRAP 16

6 Heavy Front Squats

8 Romanian DL

20 Russian Twists with DB (total)

Buy Out after 16 min is 400m Run

Fit Camp:

AMRAP 16

6 Heavy Front Squats

8 Romanian DL

20 Russian Twists with DB (total)

Buy Out after 16 min is 400m Run

Romanian DL

Go Heavy

5-5-5-5-5-

then:

3 RFT

30 Step-Ups with DBs 20/35#

15 Pull-Ups

12 Heavy SDLHP 24/32 kg

Fit Camp:

200m Run with Heavy Object

3 RFT

25 PP

50 Steps Walking Lunge

20 French Press

buy out:

200m run with heavy object

Romanian DL

Go Heavy

5-5-5-5-5-

then:

3 RFT

30 Step-Ups with DBs 20/35#

15 Pull-Ups

12 Heavy SDLHP 24/32 kg

Fit Camp:

200m Run with Heavy Object

3 RFT

25 PP

50 Steps Walking Lunge

20 French Press

buy out:

200m run with heavy object

Hang Clean

3-3-3-3-3-

Hang Clean Complex:

Hang Clean into

Front Squat into

Jerk into

BackSquat into

Behind the Neck Jerk

work up to a heavy but not MAX One Rep

Fit Camp:

21-15-9-15-21

KB Swings

Burpees

Hollow Rocks

Weight

Power Clean

Build To A Heavy Single

Time

"Hell End"

3 Rounds for Time:

400m Run

12 Power Cleans 85/115#

21 Burpees

Fit Camp:

21-15-9-15-21Floor Chest Press

Pushups

Tricep Pushups

into:

200m Run

50 Hip Raises

50 Step-Ups

"Hold It Together"

For Time:

150/120 Calorie Row

90 Pull-ups

60 Dumbbell Box Step-ups (20")

Dumbbells: 50s/35s *Partition however you'd like

[Time Cap: 35 Minutes]

Fit Camp:

Amrap 12

10 Strict Press

8 PP

12 Plank to Pushup Position

14 Superman's

Rest 1 minute

Amrap 8

10 Bent Over Rows

12 Stiff Legged DL

15 Russian Twists (per side)

BackSquat

5-5-5-5-5-

then:

1600m Row for time

50 Pushups

50 Hollow Rocks

Fit Camp:

"Team DVB"

For Time:

1,200 Meter Medicine Ball Run

8 Rounds:

10 Wall Balls + 30 Air Squats

600Meter Medicine Ball Run

4 Rounds:

10 Wall Balls + 30 Air Squats

200 Meter Medicine Ball Run

2 Rounds: 10 Wall Balls +30 Air Squats

Med Ball: 20/14 * Teams of 2 * Run together with 1 Med Ball * 8-4-2 Rounds Each, * Next partner goes when Med Ball is available

"The Swing of Things"

For Time:

42 Kettlebell Swings

200m Run

15 Pushups

30 Kettlebell Swings

200m Run

15 Pushups

18 Kettlebell Swings

200m run

15 Pushups

4 RFT

400m Run

15 Front Squats 65#

Fit Camp:

Amrap 16

15 Bent Over Rows

20 Step-Ups with DB's

10 Reverse Lunges (per Leg)

Buy-Out is :90 sec Plank Hold

Deadlift 3 sets x 10 Reps with a warm-up prior

Behind the Leg DL 3 sets x 10 Reps

Split Stance DL 5 each side

10 Sets x :20 sec Row/:40 Sec Rest

Fit Camp:

4 Sets

200m Run

20 Front Squats Single DB

10 DB PP Rt. Side

10 DB PP L. Side

Rest 2 Minutes

3 Sets

25 Superman's

30 Sit-Ups

15 Burpees

For time:

50 dumbbell push presses

50 box jumps

50 dumbbell front squats

50...

Find a heavy but not Max Single:

OH Squat

Front Squat

Back Squat

Strict Press

Fit Camp: There will be no 9am class but there will be a 5:00pm class!

5 RFT

15 Heavy DB Stiff Legged DL

12 Alternating DB Snatch

20 Pushups

Max Power Clean

Work up to a one rep Max Power Clean

then:

"Baby Cindy"

5 Pull-Ups

10 Pushups

15 Air Squats

Fit Camp:

"Goodbye Laura WOD"

We're gonna miss you girl!

:40 Sec on/:20 Sec off

4 Rounds per Tabata/one minute rest

Bicep Curls

Tricep Kickbacks

Rope Shake Figure 8

Pushup to Plank Position

Crunches

Rest

5 Rounds

(5) Hang Clean into

Strict Press into

Front Squat=one movement

into:

6 Rounds

10 Strict Press

15 Front Squats

Run 200m

10 Pullups or 20 Ring Rows

Athlete chooses load. Should be able to move quickly from one movement to the next.

Fit Camp:

6 Rounds

10 Strict Press

15 Front Squats

200m Run

Into:

Max Plank Hold

4 RFT

15 Deadlift BodyWeight

400m Run

25 PushUps

Fit Camp:

Amrap 20

14 DB Step-Backs/Reverse Lunge (holding DB's in front racked position)

12 French Press

10 Single DB Thruster

8 Up Downs

Heavy BackSquat from the Rack:

Find a heavy but not Max BackSquat for one rep

then:

For time:

20 shoulder presses

200-meter farmers carry

30...

Max Thruster from the Racks

3 attempts after you're warmed up.

then:

"Helen"

3 RFT

400m Run

21 KB Swings

12 Pull-Ups

Fit Camp:

• 9 Rounds for Reps in 18 minutes
• Every 2 minutes, perform:
• Round 1:
• 200 meter Run
• 12 Down-Ups
• Round 2:
• 200 meter Run
• 15 Butterfly Sit-Ups
• Round 3:
• 200 meter Run
• 15 Back Widows
• Repeat 3 times

Deadlift

3-3-3-3-3-

followed by:

one mile run

one mile row

Fit Camp:

Amrap 20

Pair Up! One Partner does one movement, the other partner does the other movement, so on and so forth

7 Burpees

7 Med Ball Cleans

14 KB Swings

5 Rounds

5 Power Cleans 75/115#

10 Front Squats

5 Push Jerks

20 Pull-ups

Fit Camp:

Amrap 1860 Rope Shakes

10 Good Mornings

15 Pushups

20 Single DB Squats

Go for Broke

5 Rounds for Total Reps:

400 Meter Run

Max Unbroken Strict Pull-Ups

400 Meter Run

Max Unbroken Push-Ups

Fit Camp:

"Fight Gone Bad Style"

3 Rounds for time/1 minute each station with a minute break after all 5 Rounds

Minute One: Box Jumps or Step-Ups

Minute Two: PP

Minute Three: OH Squats with PVC Pipe

Minute Four: Plank

Minute Five: Hang Cleans

Minute Six: Rest

Time Cap: 33 Minutes

• For Time
• 50 Sit-Ups
• 400 meter Run
• 30 Lateral Burpees over DB
• 20 Front Squats Single Heavy DB
• Rest 2 minutes
• 50 Toe Touches
• 400 meter Run
• 30 Lateral Burpees over DB
• 20 Front Squats Single Heavy DB
• Rest 2 minutes
• 50 Sit-Ups
• 400 meter Run
• 30 Lateral DB Burpees
• 20 Front Squats Heavy Single DB

3 rounds for time:

50 wall-ball shots or wall-ball throws and catch

50 lateral burpee box jump-overs

♀ 14-lb ball to a 9-foot target, 20-inch box

♂ 20-lb ball to a 10-foot target, 24-inch box

Time cap: 20 minutes

Fit Camp:

Deadlift

5-5-5-5-5-

then:

one mile run for time

Fit Camp:

4 RFT

400m run

15 DB Thrusters

30 Steps Walking Lunges

Buy Out:

100 Russian Twists (Count only the right side)

3 rounds for time of:

75 double-unders

15/21-calorie row

5 front squats heavy

Fit Camp:

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

DB Snatch

HSPU

Rest 2 minutes

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

Goblet Squats with single DB

Pushups

Strict Press from the Rack

3-3-3-2-2-1-1

PP

3-3-3

Push Jerk

2-2-2-

Fit Camp:

5 RFT

15 Single Tricep Behind the neck Presses

15 Hang Cleans

15 Front Squats

200m Run

Fight Gone Bad

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of...

BackSquat from the Rack

5-5-5-

then 5 RFT

15 BackSquats 3/4 bodyweight

20 Pushups

Fit Camp:

50 Dumbbell Goblet Squats 50/35 lbs

50 Push Ups

50 Air Squats

50 Push Ups

50 Dumbbell Goblet Squats 50/35 lbs

21-15-9 x 3 Rounds

2 minute break between each Round

KB Swings 16/24kg

KB SDLHP

5 RFT

15 Front Squats from the rack 65#

400m Run

Fit Camp:

2x

• 15-10-5 Reps for Time
• Dumbbell Thrusters
• Air Squats
• Burpees

Deadlift

1-1-1-

Fit Camp:

AMRAP 20

15 of Everything

Bicep Curls

French Press

Kickbacks

Russian Twists

100m Run

For time:

5-6-7-8-9-10-9-8-7-6-5

Overhead squats

10-12-14-16-18-20-18-16-14-12-10

Calorie row

♀ 55 lb

♂ 95 lb

Fit Camp:

Ladder of 2's/15 min

OH Squat with PVC PIPE

HR Pushups

Amrap 10

Bent Over Rows 20/35lb DB

Stiff Legged DL

Superman's

Rest 2 Minutes

Amrap 10

20 Air Squats

30 Walking Lunges

Max Plank Hold

Squat from the Rack:

5-5-5-5-5-

then:

"Helen"

3 RFT

400m Run

21 KB Swings 16/24kg

12 Pull-Ups

Fit Camp:

3 RFT

400m Run

21 Dual DB Front Squats

12 Burpees

Complete as many reps as possible in 10 minutes of:

8 ring dips

8 sumo deadlift high pulls using KB

16 double-unders

Fit Camp:

Tabata This:

:40 Sec on :20 Sec...

Power Snatch

3-3-3-3

Then:

"Randy"

75 Snatches 55/75#

Fit Camp:

400m Run

50 Dips

100 Pushups

200 Air Squats

400m Run

Power Clean: Work up to a heavy single

then:

5 RFT

15 Hang Cleans 75#

15 Box Jumps

Fit Camp:

AMRAP 20

15 KB Swings

10 KB Bent Over Rows (single kb)

8 HSPU off the ground

5 RFT

15 DL 155#

400m Run

Fit Camp:

4 RFT

20 Step-Ups

25 Loaded Squats (single or dual db)

30 Steps Walking Lunge

300m Run

Front Squat

Work up to a heavy 3

3-3-3-3-3

then:

30-30-30

Ball Slams

Pushups

Hollow Rocks

Fit Camp:

"Popeye"

• 3 Rounds Without Breaking
• 30 Curls (2x25/15 lb)
• 30 Strict Presses (2x25/15 lb)
• 30 Lateral Raises (2x25/15 lb)
• 30 Hammer Curls (2x25/15 lb)
• 30 Upright Rows (2x25/15 lb)
• 30 Push Presses (2x25/15 lb)
• 30 Curls (2x25/15 lb)
• 1 minute Rest

Strict Press off the Rack:

Work up to a heavy 2-2-2-2-

then:

"Goody Two-Shoes"

On the 1:30 x 10 Rounds:

10-1 Dumbbell Hang Clean & Jerks

Max Calorie Row

Fit Camp:

AMRAP 20

10 Plank to Pushup Position

5 DB Hang Snatch (per side)

10 Single DB Front Squat

20 Mt. Climbers count only the right leg

10 PVC Pipe Drop Snatch

Tabata This:

:40 Sec On/:20 Sec Of

4 Rounds per Tabata/1 min rest after each Tabata

1. Bicep Curls

2. French Press

3. Mid-Trap Raises

4. Hip Raises with DB

5. OH Squat with PVC Pipe

21-15-9-15-21-9

Romanian DL

Pushups

Fit Camp:

600m Run

100 Steps Walking Lunge

90 Pushups

80 Tabata Squats

70 Second Plank

60 Sit-Ups Athletes Choice

50 PP

600m Run

"The Extra Mile"

For Time:

400 Meter Run

4 Rounds For Time:

5 Dumbbell Front Squats (50/35)'s

5 Strict Pull-ups

400 Meter Run

3 Rounds:

5 Dumbbell Front Squats (50/35's)

5 Strict Pull-ups

400 Meter Run

2 Rounds:

5 Dumbbell Front Squats (50/35's)

5 Strict Pull-ups

400 Meter Run

1 Round:

5 Dumbbell Front Squats (50/35's)

5 Strict Pull-ups

Fit Camp:

10 Reps of Everything

6 Rounds

Thrusters 20/35#

Bent Over Rows 20/35#

Burpees 20/35#

50-40-30-20-10

Burpees

WallBalls

Fit Camp:

10 DB Snatch

10 yard Carry

10 DB Snatch

10 yard Carry

10 DB Snatch

10 yard Carry

10 DB Snatch

10 yard Carry

20 Ball Slams

30 Mt. Climbers

15 Ball Slams

30 Mt. Climbers

20 Ball Slams

30 Mt. Climbers

8 Rounds

5 of everything

Hang Cleans

Front Squats

Power Cleans

Hang Squat Cleans

PP

Athlete chooses load/should be able to move the load fairly quickly throughout.

Fit Camp:

AMRAP 25

200m Run

30 Air Squats

20 Single DB Squats

200m Run

30 Pushups off of single DB

20 Hand Release Pushups

200m Run

30 Sit-Ups Holding DB

20 Hollow Rocks

21-15-9

WallBalls

Burpees

Fit Camp:

• Four Tabatas in 19 minutes
• Tabata Russian Twists
• Rest 1 minute
• Tabata Reverse Lunges
• Rest 1 minute
• Tabata Single DB Thrusters
• Rest 1 minute
• Tabata Behind the Neck Press holding Single DB with Both hands

On a 19-minute clock, perform the prescribed work in the order written.

Tabata is 20 seconds of work followed by 10 seconds of rest, for 8 intervals. You can add extra weight for the Russian Twists

For Time:

3-6-9-12-15

Power Cleans

Row Calories 20

Push Jerks

Row Calories 40

Barbell: 75/110#

Fit Camp:

AMRAP 30

30 Air Squats

20 Box Jumps

32 m Walking Lunge

20 HR Pushups

15 Burpees

200m Run

JERRY

For Time:

1 Mile Run

2,000 Meter Row

1 Mile Run

Fit Camp:

3 Rounds :40 Sec on/:20 Sec Rest

DB Squats into Press

KB Swings

Pushups

Alternating Box Step-Ups

Rest 2 minutes

3 Rounds :40 sec of work/:20 Sec off

Bicep Curls

Bent Over Rows

Skier's Move

DB French Press

21-15-9

DL 125/165#

Box Jumps

Pushups

Rest 4 minutes

1 mile run

Fit Camp:

21-15-9

DB Snatch Rt. Arm

Left Arm Carry OH 100m

:60 Sec Plank

into:

21-15-9

DB Snatch Left Arm

Rt. Arm Carry OH 100m

60 Shoulder Taps

"Nancy"

5 RFT

400m Run

15 OH Squats 65/95#

Fit Camp:

4 RFT

200m Run

15 Pike HSPU

20 Hollow Rocks

50 Air Squats

Hang Clean

3-3-3-3-3-

then:

1 mile run

1 mile row

200 single jumpropes

Fit Camp:

Amrap 3:00 x 5/one minute break between rounds

15 KB Swings

10 SDLHP

5 Lateral Jumps over KB

BackSquat /Reverse Lunge Ladder

Ladder of 2's

Empty Bar BackSquat 35/45#

Reverse Lunges

Fit Camp:

Tabata This!

:40 sec per Tabata/:20 Sec off

4 Tabatas per movement/1 minute rest between tabatas

Front Squats with DB's 20/35

Burpees

Dips

Pushups

Jumping Lunges or Forward and Reverse Lunges

20 MIN AMRAP OF

15 Air Squats

10 Dumbbell Push Presses

5 Dumbbell Power Snatches (per arm)

Fit Camp:

Amrap 10

15 Bicep Curls

15 Kickbacks

15 PP

20 Tabata Squats

Rest 2 minutes

Amrap 10

16 Step-Ups or 10 Box Jumps

20 KTE

25 Supermans

"Cindy Meets The Devil"

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

5 Pull-Ups

10 Pushups

15 Air Squats

Fit Camp:

Amrap 18

5 Sumo Dual DB DL 15/25#

6 Sumo Dual DB Clean

7 PP

8 Reverse Lunges with DB's

"Cindy Meets The Devil"

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

5 Pull-Ups

10 Pushups

15 Air Squats

Fit Camp:

Amrap 18

5 Sumo Dual DB DL 15/25#

6 Sumo Dual DB Clean

7 PP

8 Reverse Lunges with DB's

5-10-15-20-25

Romanian DL 85lbs

Pushups

Ab-Mat Sit-Ups'

Fit Camp:

"BlackHawk"

30 Box Jumps

15 Hang Squat Cleans DB 20/35#

20 Box Jumps

10 Squat Cleans

10 Box Jumps

5 Hang Squat Cleans

Front Squat From The Rack:

5-5-5-5-5-

then:

1 mile Run

50 Burpees

1 mile Row

Fit Camp:

Amrap 8

10 PP 20/35#

12 Front Squats 20/35#

15 Stiff Legged DL 20/35#

Rest 2 Minutes

Amrap 8

10 Hindu Pushups

12 Clapping Pushups

15 Tabata Squats

"Open Workout 24.1"

For Time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

Time Cap: 15 minutes

Fit Camp:

21 DB Snatch Rt. Arm

15 Burpees

21 DB Snatch L. Arm

15...

Deadlift

3-3-3

2-2-2

1-1-1-

then:

21-15-9

DL 125#

DB Strict Press 15# unbroken

Fit Camp:

400m Run Buy In:

5 Rounds

15 of everything: (not for time)

45 degree angle Front Raises

Bicep Curls

Strict Press

Buy-Out is 800m Run

"Down With The Sickness"

5 Rounds For Time:

400m Run

12 Thrusters (75/55)

12 Burpees

12 Pull-ups

Fit Camp:

Tabata Style

:40 Sec on :20 Sec off x 4 Rounds per Tabata

KB SDLHP

Walking Lunges

Plank Hold

Dips

Up Downs

3 Rounds of:

21 DB Bent Over Rows 20/25#

15 Thrusters

into:

3 Rounds

21 Dual DB Swings

15 Thrusters

"Medulla Oblongata"

On the 2:00 x 10 Rounds:

30 Double Unders

10 Kettlebell Swings (70/53)

Max Calorie Row

Fit Camp:

30 DB Front Squats

200m Run

20 Front Squats

200m Run

15 Front Squats

200m Run

into:

2 Rounds

50 Pushups

30 Tricep Pushups

25 Hollow Rocks

1000m Run

50 Thrusters 35 lb bar

30 Bent Over Rows DB's 20lbs

1000m Run

150 KB Swings 16kg

100 Pushups

100 Steps Walking Lunge

50 SDLHP with KB

25 Burpees

4 RFT

400m Run

15 Hang Power Cleans 65#

10 Front Squats no rack 65#

10 Reverse Lunges Load on Back 65#

Fit Camp:

4 Rounds

5 Ha5 Single DB Hang Clean to Front Squat to Thruster (per arm)

ng Power Snatch to a Shoulder Press (per arm)

12 Hip Raises with left leg out

12 Hip Raises with right leg out

20 Swimmers

30-20-15

Deadlift 125#

Step-Ups DB 20lbs

Ring Rows

Fit Camp:

3 Sets

15 of Everything

Bicep Curls

Strict Shoulder Press

Kickbacks or French Press

into:

3 Rounds

30 Steps Walking Lunge

30 Russian Twists with db count only one side

15 GTOH with dual db's

into:

2 Rounds

200m Run

15 Burpees

20 Air Squats

21-15-9

Dual DB Front Squats

Dual DB Thrusters

Dual DB Bent Over Rows

Pushups off of DB's

Fit Camp:

4 Rounds

7 Rt. Arm Thruster

7 L. Arm Thruster

7 Rt. Arm Front Squats

7 L. Arm Front Squats

7 Rt. Arm DB Bent Over Row

7 L. Arm Bent Over Row

14 Pushups

15-10-15-10-15-10

Hang Power Clean 70#

Stiff Legged DL

Fit Camp:

AMRAP 20

60 Rope Shakes

20 KB Swings

15 SDLHP

200m Run

"Jackieish"

1000m Run

1000m Row

50 Thrusters 45# all

30 Pullups

Fit Camp:

• For Time
• 10-8-6-4
• DB Devil Press
• DB Reverse lunge
• DB Push Up
• DB Front Squat
• DB Push press
• DB Deadlift
• V-Up
• Burpee Box Jump

HAPPY VALENTINE'S DAY GUYS!

• Two Parts (with a Partner)
• (A) "Tunnel of Love," For Time:
• 1000 meter Row or Run (Partner 2 Jumps Rope*)
• *Switch every 500 meters; For each jump rope break both partners rest 15 seconds (mandatory)
• (B) "Roses are Red, Violets are Blue...So are Medicine Balls," AMRAP in 20 minutes of:
• 50 Partner Med Ball Russian Twists (20 lb)
• 40 Partner Med Ball Sit-Ups (20 lb)
• 30 Slam Balls (20 lb)
• 20 Wall Ball Shots (20 lb)
• Use a single medicine ball throughout

21-15-9

DL 145#

Box Jumps

Rest 2 min

21-15-9

KB SDLHP

Hollow Rocks

Fit Camp:

150 Air Squats

100 Step-Ups

75 Single DB Squats

60 Dips

50 Reverse Lunges

400m Run

30-30-30

DB Snatch

DB Step-Ups

Pushups

buy-out is 1 mile run

AMRAP 25

12 DB Snatch

25 Hips Raises with DB

15 French Press

20 Russian Twists

5-10-15-20-25

Romanian DL 85lbs

19-20-30-40-50

Pushups

Fit Camp:

TABATA FRIDAY

:40 sec on :20 sec off

3 Tabatas per movement/no rest between Tabatas

1. Air Squat

2. Plank Shoulder Taps

3. Squat w/High Knee

4. Slow Mt. Climber

4. 90 Degree Squat Jump

5. Fast Mt. Climber

6. Swimmer (mod is Knee High Arm Pull)

7. Pushups

8. Tricep Pushups

Hang Clean to PP to Front Squat=one rep

8 RFT

5 HC to PP to Front Squat

15 KB Swings

15 SDLHP

Fit Camp:

150 KB Swings

Everytime you drop 200m Run

into:

50 Pushups

50 Hip Raises

50 Leg Raises

• 8 Rounds For Time
• 200 meter Run
• 11 Dumbbell Burpee Deadlifts 35#

Fit Camp:

• 6 Rounds for Time
• 8 Goddessmakers* (2x35/25 lb)
• 200 meter Run
• Rest 2 minutes
• *1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken)

• For Max Reps in 30 minutes
• 0:00-5:00
• Max Burpee Box Jump-Overs (24/20 in)
• Rest 5 minutes
• 10:00-14:00
• Max 10 meter Shuttle Runs
• Rest 4 minutes
• 18:00-22:00
• Max Power Cleans 80lbs
• Rest 3 minutes
• 25:00-27:00
• Max Wall Ball Shots in the air
• Rest 2 minutes
• 29:00-30:00
• Max Unbroken Pull-Ups or Ring Rows (single attempt)

Tabata This

:20 sec on/:10 sec

4 Tabatas per movement no breaks between movements

L. Side Plank Holds

Plank Drags

R. Side Plank Holds

Front Raises

Skull Crushers

Russian Twists

Hop Overs

Air Squats

Rt. Arm Kickback

L. Arm Kickback

• For Time
• 50 Sit-Ups
• 400 meter Run
• 30 Lateral Barbell Burpees
• 20 Front Squats 75lb
• Rest 2 minutes
• 50 Toes-to-Bars
• 400 meter Run
• 30 Lateral Barbell Burpees
• 20 Front Squats 75lb
• Rest 2 minutes
• 50 Sit-Ups
• 400 meter Run
• 30 Lateral Barbell Burpees
• 20 Front Squats 75lb
• Time Cap: 35 minutes

21-15-9

DL 135#

Ring Rows

Step-Ups with DB's 20#

into:

1 mile run

Fit Camp:

3 minutes of Air Squats

3 minutes of Single Arm Shoulder to OH/Switch every 30 Reps

3 minutes of Step-Ups

3 minutes of KB Swings

3 minutes of Pushups

BackSquat from the Rack

5-5-5-5-5-

then:

400m Run x 4, equal run to rest times

Fit Camp:

• AMRAP in 17 minutes
• 50 Double-Unders
• 12 Dumbbell Seasaw Rows
• 12 Dumbbell Floor Presses
• 1 minute Dumbbell Floor Press Hold

• For Time
• 1,000/800 meter Row
• 50 Thrusters (45/35 lb)
• 30 Lateral Burpees Over the Barbell
• 50 Thrusters (45/35 lb)
• 1,000/800 meter Row

Fit Camp:

• For Time
• 50-40-30-20-10 reps of:
• AbMat Sit-Ups
• Front Rack Reverse Lunges
• Directly into, 5 Rounds of:
• 30 Shuttle Runs (10 meters)
• 15 Snatches

6 Rounds

10 Hang Clean (bar or db) 75# or 25#

200m Run

30 Russian Twists with any load

Fit Camp:

4 Tabatas 40 sec on: 20 sec off

4 Rounds per Tabata with one minute break after each Tabata

1: Pineapple Shuttle Runs

2: Ball Slams

3: Hip Raises

4: Lateral Raises with DB or Band

100 Air Squats

25 Box Jumps

then"

7 Rounds

7 Thrusters 25# Rt.

7 Thrusters 25# L.

7 Box Jumps

Fit Camp:

100 Air Squats

then:

7 Rounds

7 L. Bent Over Rows

7 R. Bent Over Rows

7 Box Jumps or 7 Burpees and 10 Step-Ups

then:

3 Rounds

30 Russian Twists

30 Tricep Pushups

:60 Second Plank

HAPPY BIRTHDAY YESLY!!

32 of EVERYTHING!!!!

BURPEES

BOX JUMPS

KB GOBLET SQUATS

PULLUPS

SIT-UPS

BACKEXTENSIONS OR SUPERMANS

WALKING LUNGES HOLDING LOAD

KB SDLHP

JUMPS OVER KB

Amrap 20

15 DL 125#

20 Curtsy Lunges

25 KB Swings 16kg

Fit Camp:

21-15-9

Front Squats

Bicep Curls

Strict Press

into:

18-12-9

Thrusters

Hammer Curls into Strict Pres or PP

400m Run Buy-Out

1,600m Row or Run

50-100-150 Broken Up Any Way

50 Burpees

100 DB Thrusters

150 Pushups

1,600m Row or Run

Fit Camp:

400m Run

50-100-150 Broken Up any way

Walking Lunge Steps

DB Alternating Snatch

Pushups

400 Run

1,600m Row or Run

50-100-150 Broken Up Any Way

50 Burpees

100 DB Thrusters

150 Pushups

1,600m Row or Run

Fit Camp:

400m Run

50-100-150 Broken Up any way

Walking Lunge Steps

DB Alternating Snatch

Pushups

400 Run

1,600m Row or Run

50-100-150 Broken Up Any Way

50 Burpees

100 DB Thrusters

150 Pushups

1,600m Row or Run

Fit Camp:

400m Run

50-100-150 Broken Up any way

Walking Lunge Steps

DB Alternating Snatch

Pushups

400 Run

1,600m Row or Run

50-100-150 Broken Up Any Way

50 Burpees

100 DB Thrusters

150 Pushups

1,600m Row or Run

Fit Camp:

400m Run

50-100-150 Broken Up any way

Walking Lunge Steps

DB Alternating Snatch

Pushups

400 Run

21-15-9

BackSquat 65#

DB Stiff Legged DL

400m Run

Fit Camp:

10 min Legs

15 Single DB Squat Hold 5 second bounce stand up

20 Reverse Walking Lunges

10 Rt. Single Leg Stiff DL

10 Rt. Single Leg Stiff DL

rest 2 minutes

8 minute Abs

30 Leg Raises

20 Pulse Sit-Ups

10 Single Leg V-Ups (per Leg)

• Four Tabatas in 19 minutes
• Tabata Alternating Dumbbell Hang Snatches (50/35 lb)
• Tabata Plyo Push-Ups
• Tabata Sit-Ups
• Tabata Dumbbell Ground-to-Overheads (50/35 lb)
• Rest 1 minute after each Tabata

On a 19-minute clock, complete 4 Tabatas of the following movements: Alternating Dumbbell Hang Snatches, Plyo Push-Ups, Sit-Ups, and Dumbbell Ground-to-Overheads. Tabata is 8 rounds of 20 second work and 10 second rest. Rest 1 minute after...

10-20-30

DL 125#

20-40-60

Calorie Row

Fit Camp:

3 RFT

400m Run

25 Box Jumps/Step-Ups

20 Single DB BTN Tricep Press

15 Single DB Squats

10 Reverse Lunges (per leg)

Flat Bench Press

5-5-5-5-5

Seated-Single DB Shoulder Press Rt. Arm/L. Arm

Switch Arms until you’ve completed 3 sets per arm

10-10-10

Single Arm Tricep Kickback/Single Arm Lateral Raise

Switch Arms until you’ve completed 3 sets per arm

15-15-15

then:

5 Rounds

15 KB Swings 16kg

10 Goblet Squats

Fit Camp:

Part 1:

AMRAP 10

15 KB Swings

20 Sit-Ups

25 Air Squats

Rest 2 minutes

Part 2:

AMRAP 10

7 Single Arm DB Thruster Rt.

7 Single Arm DB Thruster L.

20...

For time:

21-15-9

Front Squats 65#

42-30-18

Ring Rows

1 mile run buy-out

Fit Camp:

Pair Up! Groups of 2

60 Wall Ball Throws 6 feet apart

70 Box Jumps or Step-Ups (one partner works one partner holds plank)

60 Ball Throw Sit-Ups (together)

200m Run together

120 Tabata Squats

40 count Rope Shakes (one Legged)

200m Run Together

30 DB Snatch

30 Hang Cleans

30 Burpees

30 Forward and Back Lunges with DB’s

30 Bent Over Rows

AMRAP 16

12 3 inch DL Pull (start DL 3 inches from the ground) 120#

20 Box Jumps

20 Tricep Pushups

Fit Camp:

6 Rounds For Time:

• 6 Power Cleans
• 6 Hand-release Pushups
• 40 Alternating Plank Shoulder Taps (total)

BackSquat

5/5/5/5/5

then:

3 Rounds

500m Row

20 Ring Rows

25 Pushups

Fit Camp:

7x Front Squats Bounce at the bottom 5 count into

7 Front Squats into 10 Air Squats

Repeat 4 x

then:

4 Rounds

15 Bicep Curls

12 PP

10 Bent Over Rows Stiff Legged into

7 Single Leg Row Per Leg

HAPPY FRIDAY!

5 Rounds

10 Strict Press

12 Laterals

15 Kickbacks

into:

4 Rounds

16 Plank to Pushup Position

12 Reverse Lunges with DB’s

10 Front Squats

21-15-9-15-9

DL 125#

Ring Rows

Pushups

Fit Camp:

Fight Gone Bad Style

One minute a each station with a rest after all 5 Stations

Minute One: Rope Shakes

Minute Two: KB Swings

Minute Three: Pushups

Minute Four: Tabata Squats

Minute Five: Leg Raises

Minute 6: Rest

10 Rounds

10 BackSquats 55/75

10 BTN Push Press

Every Round Switch from BackSquat to Front Squat

and do BTN Press on BackSquats and Regular PP on Front Squats

Immediately into 1 mile run for time

AMRAP 20

10 Thrusters

8 Man-Makers

16 Walking Lunge with DBs

BUY-OUT:

200m Run with DB’s

6 Rounds

25 KB Swings

15 Tabata Squats’

10 Burpees with a 12 inch jump

5 RFT

15 Single DB Front Squats 20/35#

10 Rt. Arm PP

10 L. Arm PP

20 Leg Raises Holding DB

BUY OUT:

600m Run

12 Days of Christmas Wod

• For Time, adding one movement per round:
• 1 Sumo Deadlift High-Pull (75/55 lb)
• 2 Thrusters (75/55 lb)
• 3 Push Presses (75/55 lb)
• 4 Power Cleans (75/55 lb)
• 5 Power Snatches (75/55 lb)
• 6 Kettlebell Swings (53/35 lb)
• 7 Pull-Ups
• 8 Knees-to-Elbows
• 9 Box Jumps (24/20 in)
• 10 Double-Unders
• 11 Burpees
• 12 Overhead Walking Lunges (45/25 lb Plate)

HAPPY BIRTHDAY KIM!!!!

56 OF EVERYTHING!

BURPEES

HAND RELEASE PUSHUPS

KB SWINGS

400m RUN

SDLHP

AIR SQUATS

DIPS

400M RUN

12-9-6-3-6-9-12

Deadlift 135#

Ring Rows

Fit Camp:

10 Rounds

10 DB Thrusters

10 Bicep Curls into Strict Press

Amrap 20

30 Steps Walking Lunge

25 Pushups

20 Hollow Rocks

200m DB Carry 20/35#

• • For Time
  • 50 Sit-Ups
  • 400 meter Run
  • 30 Burpees
  • 20 Front Squats 75#

• • Rest 2 minutes

• • 50 lying Toe Touches
  • 400 meter Run
  • 30 Burpees
  • 20 Front Squats 75#
  • Rest 2 minutes

• • 50 Sit-Ups

Amrap 16

8 L Arm DB PP

8 R Arm DB PP

10 R Arm Reverse Lunges holding DB

10 L Arm Reverse Lunges holding DB

15 Goblet Squats with DB

30 Russian Twists with DB

AMRAP 20

16 ALTERNATING DB SNATCHES

20 HAND RELEASE PUSHUPS

25 BUTTERFLY SIT-UPS

FIT CAMP:

5 RFT

15 KB SDLHP

25 TABATA SQUATS

200M RUN

Amrap 20

16 Alternating DB Snatch

20 Hand Release Pushups

25 Butterfly Sit-Ups

Fit Camp:

4 RFT

15 DB Bent Over Row Left

15 DB Bent Over Row Rt.

12 Kickbacks L. Arm

12 Kickbacks R. Arm

20 Superman’s

20 Tricep Pushups

Buy-Out is:

100 Walking Lunge

AMRAP 20

15 BACKSQUAT 100#

400m Run

Every Run add 10lbs to the load

Fit Camp:

AMRAP 20

10 DB POWER CLEANS

10 DB SNATCH

7 BURPEES

4 RFT

30/24 Calorie Row

20 Box Jumps

10 Power Cleans 95#

Fit Camp:

4 Rounds

15 Chest Press

15 Pushups

followed by:

4 Rounds

7 Rt. Arm Thruster

7 L. Arm Thruster

10 Bicep Curls

45-30-15

DB Snatch

Single Leg DL alternating

DB Goblet Squats

Find a Heavy 5×5

Strict Press

Front

then:

Amrap 12

10 Bicep Curl to Strict Press

20 Tricep Pushups

30 Jump Squats

Fit Camp:

Amrap 15

8 Thrusters

10 Good Mornings

15 Bicep Curl to Strict Press

20 Tricep Pushups

once 15 min is up:

Buy-Out

800m Run

6 RFT

60 Dubs

30 KB Swings

15 Burpees

Fit Camp:

3 RFT

400m Run

30 KB Swings

20 KB Snatch or KB SDLHP

buy-out is

50 jump squats

21-15-9

DL 145#

Pull-Up

Fit Camp:

21-15-9-15-21

Stiff Legged DL

Step-Ups

Hollow Rocks

HAPPY BIRTHDAY TO ME!

5 RFT

15 Front Squats

20 Air Squats

25 Pushups

Rest 1 minute

4 RFT

15 PP

20 Reverse Lunges

15 HSPU

Buy Out is 400m Run

AMRAP 17

7 Power Snatch 55lbs

12 Reverse Lunges with bar on back 55lbs

20 Leg Raises

Fit Camp:

4 Rounds

12 Floor Press 20/35#

15 Pushups

15 Tricep Pushups

into:

4 Rounds

12 Thrusters 20/35#

10 Bent Over Rows

20 Steps Walking Lunge

into:

3 Rounds

30 Russian Twists

20 Leg Raises

20 Plank to Pushup Position

3 RFT

20 Deadlifts 135#

25 Box Jumps

400m Row

Fit Camp:

• 400m Run
• 40 Russian Kettlebell Swings (24/16 kg)
• 40 Kettlebell Taters (24/16 kg)
• 300 meter Run
• 30 Russian Kettlebell Swings (24/16 kg)
• 30 Kettlebell Taters (24/16 kg)
• 200 meter Run
• 20 Russian Kettlebell Swings (24/16 kg)
• 20 Kettlebell Taters (24/16 kg)
• 100 meter Run
• 10 Russian Kettlebell Swings (24/16 kg)
• 10 Kettlebell Taters (24/16 kg)

A Kettlebell Tater is a kettlebell swing...

“Fortitude”

Alternating on the minute x 30

Minute One: Row

Minute Two: Burpees

Scoring is lowest round of Calories on Row and lowest number of burpees

Fit Camp:

Amrap 20

16 Alternating DB Snatch

7 Burpees

10 Box Jumps or 20 Step-Ups

BACKSQUAT

ON THE 3:00 X 3 SETS

5-5-5-

First work up to an 80% and build heavy.

then:

AMRAP 12

5 Pull-Ups

10 Box Jumps

15 Front Squats 20lbs all

Fit Camp:

AMRAP 14

15 Bicep Curls

15 Tricep Kickbacks

12 Shoulder Strict Press

Rest 1 min

Amrap 9

25 Superman’s

25 Hip Raises

25 Dips

12 Strict Bicep Curl to Shoulder Press

“The Nice List”

2 Rounds For Time:

1,200/1,000m Row

25 Power Cleans 75#

1,200/1,000m Row

25 Push Jerks 75#

Fit Camp:

50 Dumbbell Goblet Squats 55/35 lbs

50 Push Ups

50 Air Squats

50 Push Ups

50 Dumbbell Goblet Squats 55/35 lbs

AMRAP 20

15 PP

10 Front Squats

8 Thrusters

Rest 2 minutes

AMRAP 6

30 Russian Twist

20 Leg Raises

20 Steps Walking Lunge

HAPPY BIRTHDAY TO DANI!

11/22/2004

19 of Everything!

KB Swings 16/24kg

Tricep Pushups

Box Jumps

Rest 2 minutes

KB SDLHP

Dips

Mt. Climbers

Front Squat

On the 3:00 x 3 Sets:

1-1-1 Front Squat

*Start first working set at 85% & build to heavy

SCORE: Heaviest set completed for 1 repetition.

AMRAP 9:

6 Thrusters 75#

6 Burpees over Bar

Fit Camp:

5-10-15-20-25

Front Squats 20/35#

Plank to Pushup Position

Bicep Curls

HAPPY BIRTHDAY RORI 11/19

HAPPY BIRTHDAY ELENA 11/20

6 ROUNDS

12 DB SWINGS RT. ARM

12 DB SWINGS LEFT ARM

12 SINGLE ARM BENT OVER ROW RT.

12 SINGLE ARM BENT OVER ROW LEFT

15 SUPERMAN’S

REST 1 MINUTE

5 ROUNDS

7 RT. ARM DB THRUSTER

7 LEFT ARM DB THRUSTER

20 PUSHUPS

20 LEG RAISES

21-15-9

Thrusters 65#

Floor Press 65#

rest 5 minutes

21-15-9

Pull-Ups

Hollow Rocks

Fit Camp:

40 Front Racked DB Walking Lunges 20/35#

50 Dual DB Front Squats 20/35#

60 Box Step-Ups with DB’s

40 Hollow Rocks

50 Superman’s

60 Hip Raises with DB on hip

For Time:

800m Run

40 Single DB Push Jerks 35#

30 Pull-Ups

800m Run

Fit Camp:

• • Four Parts in 12 minutes
  • EMOM for 3 minutes:
  • 15 Dumbbell Rows (2x30 lb)
  • 10 Push-Ups

• • EMOM for 3 minutes:
  • 10 Dumbbell Rows (2x40 lb)
  • 10 Push-Ups

• • EMOM for 3 minutes:
  • 5 Dumbbell Rows (2x45 lb)
  • 10...
  more

“DT”

5 RFT

12 DL 105#

9 Hang Power Clean

6 Push Jerks

Time Cap: 13 minutes

Fit Camp:

AMRAP 15

60 Rope Shakes

15 Laterals

25 Dips

rest 2 minutes

AMRAP 15

15 PP

15 KickBacks

30 Tabata Squats

"CrossFit Total"For Total Load:

• Back Squats
• Strict Presses
• Deadlifts

Add maximum lifts together for your CrossFit total. Athletes have three opportunities to establish max loads.

Fit Camp:

For Time:12, 9, 6, 3, 6, 9, 12

• Thrusters
• Burpees

• For Time "Irvine"
• 400 meter Run
• 23 Push-Ups
• 53 Goblet Squats (53/35 lb)
• 400 meter Run
• 23 Push-Ups
• 53 Kettlebell Swings (53/35 lb)
• 400m run

HONORING OUR VETERAN'S TODAY!

• For Time
• 6 Rounds of:
• 11 Mountain Climbers
• 11 Power Cleans (95/65 lb)

• Rest 2 minutes

• Then, 6 Rounds of:
• 19 Hand Release Push-Ups
• 18 Box Jump Burpees
• 100 meter Run

With a running clock, completed the prescribed work as fast as possible (“For Time“). Athlete will start with 6 rounds of 11 Mountain...

9 Rounds

10 Tricep Pushups

9 Strict PullUps

8 HSPU

7 Burpees

Fit Camp:

4 RFT

10 Stiff Legged DL to a Bent Over Row

400m Run

30 Mt. Climbers off of DB's

10 Renegade Rows

7 Burpees

7 ROUNDS OF

14 Dumbbell Power Snatches 35lbs

14 Dumbbell Goblet Squats 35lbs

14 Dumbbell Overhead Squats 20lbs

FIT CAMP:

AMRAP 17

10 of Everything

Laying Chest Press

Laying Shoulder Press

Front Pulls

Reverse Lunges with DB's

15 MIN AMRAP OF

30 Push Ups on Dumbbells

30 Dumbbell Deadlifts 2×50/35 lbs

Fit Camp:

20 MIN AMRAP OF

15 Air Squats

10 Dumbbell Push Presses

5 Dumbbell Power Snatches

AMRAP 20

10 HANG SQUAT CLEANS DB 20/35#

15 BOX JUMPS

16 CALORIE ROW

FIT CAMP:

AMRAP 10

10 RT. ARM DB THRUSTER

10 LEFT ARM DB THRUSTER

25 SIT-UPS

12 CLAPPING PUSHUPS/20 REGULAR PUSHUPS

REST 2 MINUTES

AMRAP 8

12 BICEP CURLS

15 DIPS

8 BURPEES OR 30 SKI MOVES

STEVEN SKIPTON SR.

• For Time
• 400 meter Run
• 25 Kettlebell Swings (1.5/1 pood)
• 25 Burpees
• 25 Air Squats
• 25 Single-Arm Kettlebell Push Press (1.5/1 pood)
• 1 mile Run
• 25 Kettlebell Swings (1.5/1 pood)
• 25 Burpees
• 25 Air Squats
• 25 Single-Arm Kettlebell Push Press (1.5/1 pood)
• 400 meter Run

JORDAN (HERO WOD)

• For Time
• 100 Kettlebell Swings (24/16 kg)
• 100 Sit-Ups
• 100 Air Squats
• 100 Push-Ups

"The Dark Side"

AMRAP 17:

Buy-In: 1,000m Run

Directly Into...

10-20-30....

Dumbbell Snatches 35# All

Front Squats (75/55)

Fit Camp:

AMRAP 8

15 Lateral Raises

15 Front Pulls

15 Palms Out Bicep Curls

REST 2 MINUTES

AMRAP 6

30 RUSSIAN TWISTS

20 LEG RAISES

25 SUPERMAN'S

REST 1 MINUTE

AMRAP 6

100 FAKE JUMP ROPES

30 TABATA SQUATS

"The Chief" [BENCHMARK]

AMRAP 3:00 x 5 Rounds:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1:00 between rounds

SCORE:Total rounds and reps completed in 3 minutes, sum totaled across 5 rounds.

Scoring: Rounds + Reps

Fit Camp:

• AMRAP in 26 minutes
• 6 Burpees
• 11 Bicep Curls heavy
• 12 Weighted Lunges heavy
• 17 Pushups

HAPPY HALLOWEEN!

"NIGHTMARE ON ELM STREET"

• • 2 Rounds for Time
  • 10 Devil Presses (2x50/35 lb)
  • 400 meter Run
  • 31 Dumbbell Sumo Cleans (2x50/35 lb)
  • 300 meter Run
  • 31 Dumbbell Floor Presses (2x50/35 lb)
  • 200 meter Run
  • 31 Dumbbell Front Squats (2x50/35 lb)
  • 100 meter Run
  • 10 Devil Presses (2x50/35 lb)

• Rest 2 minutes

Every minute for 30 minutes, alternate between:

Run 200 meters

6 box jump-overs + 10-yard sled push

20 steps walking lunge

Fit Camp:

AMRAP 5

10 FRONT SQUATS

15 TRICEP PUSHUPS

REST 1 MINUTE

AMRAP 5

10 STRICT PRESS

15 DIPS

REST 1 MINUTE

AMRAP 5

15 BICEP CURLS

20 LEG RAISES

REST 1 MINUTE

400M RUN

HAPPY BIRTHDAY CAROL!!!!!

42 OF NOTHIN

2 ROUNDS OF 21

GOBLET SQUATS

RT. ARM BENT OVER ROW

LEFT ARM BENT OVER ROW

HIP RAISES WITH DB

TRICEP PUSHUPS

SHOULDER TAPS

TOE TOUCHES

WALKING LUNGE STEPS

RUSSIAN TWISTS

PUSHUPS

5 RFT

15 KB SDLHP 24/32kg

25 AB-MAT SIT-UPS

15 BURPEES

• AMRAP in 18 minutes
• 12 Alternating Dumbbell Snatches (50/35 lb)
• 25 meter Farmer's Carry (2x50/35 lb)
• 9 Dumbbell Front Squats (2x50/35 lb)
• 25 meter Farmer's Carry (2x50/35 lb)

27-21-15-9

DL 3/4 bodyweight

Box Jump

Pushups

Fit Camp:

AMRAP 5

15 KB

7 BOX JUMPS OR 10 STEP UPS

REST 1 MINUTE

AMRAP 7

20 KB SWINGS

10 BOX JUMPS OR 14 STEP-UPS

REST 2 MINUTES

AMRAP 10

8 HSPU FROM THE GROUND

12 KB BENT OVER ROWS

15 MT. CLIMBERS

Bench Press

Every 2:00 x 5 Sets:

1 Bench Press

Same load across for all rounds

"BenchMark"

2k Row

Timecap is 10 min

if you don't make the timecap 1 burpee for every meter you don't complete

Fit Camp:

AMRAP 7

20 PUSHUPS

15 FRONT SQUATS

REST 2 MINUTES

AMRAP 7

20 PP

20 REVERSE LUNGES WITH DB'S

REST 1 MINUTE

400M RUN

Fight Gone Bad Style

One Minute at each station/no rest time between stations

3 Rounds

Rope Shakes

Drop Down Bulldogs

Swing & Squat

Pushups

Dips

Laterals

Rest

Fit Camp:

7 Rounds for time:

200m Run

25 Tabata Squats