PERSONAL TRAINING
COMPLIMENTARY CONSULATION. INQUIRE NOW.
Workout Of The Day
December 11th, 2024
150 Bent Over Hamstring Curls
100 Bicep Curls
80 French Press
150 Step-Ups
Performed as 2:00 min on/1:00 min off
moreDecember 10th, 2024
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
moreDecember 9th, 2024
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
moreDecember 6th, 2024
"Cindy"
Amrap 20
5 Pull-Ups
10 Pushups
15 Air Squats
Fit Camp:
Amrap 20
10 Hollow Rocks
10 Pushups
15 Air Squats
moreDecember 4th, 2024
Happy Hump Day!
4 RFT
400m Run
20 Alternating Snatches
10 Rt. Arm Bent Over Rows
10 Left Arm Bent Over Rows
moreNovember 29th, 2024
50-40-30-20-10
Single DB Thrusters
Sit-Ups (athlete's choice)
DB Hip Raises
200m run after each Rounds
moreNovember 26th, 2024
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
moreNovember 25th, 2024
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
moreNovember 22nd, 2024
HAPPY BIRTHDAY SON!!!
AMRAP 20
20 OF EVERYTHING!
KB SWINGS
KB SDLHP
STIFF LEGGED KB DL
GOBLET SQUATS
REVERSE LUNGES
moreNovember 21st, 2024
TABATA THIS!
:40 SEC ON/:20 SEC OFF
4 ROUNDS PER TABATA
WALKING LUNGE
HIGH KNEES
DIPS
TRAP PULL-BACKS
ONE LEGGED V-UPS
moreNovember 20th, 2024
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
moreNovember 19th, 2024
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
moreNovember 18th, 2024
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
moreNovember 11th, 2024
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...
November 7th, 2024
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
moreNovember 6th, 2024
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
moreNovember 5th, 2024
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
moreNovember 4th, 2024
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
moreNovember 1st, 2024
"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
moreMonday October 28th, 2024
HAPPY BIRTHDAY CAROL!!!
43 OF EVERYTHING!
AIR SQATS
FRONT SQUATS
THRUSTERS
PP
PUSHUPS
TRICEP PUSHUPS
BICEP CURLS
STEP-UPS
BURPEES
moreFriday October 25th, 2024
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
moreThursday October 24th, 2024
5 RFT
400m Run
15 Front Squats 65/95#
Fit Camp:
Amrap 23
60 Rope Shakes
25 Ball Slams
200m MedBall Runs
moreWednesday October 23rd, 2023
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
moreFriday October 18th, 2024
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
moreThursday October 17th, 2024
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
moreWednesday October 16th, 2024
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
moreWednesday October 9th, 2024
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
moreTuesday October 8th, 2024
"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
moreMonday October 7th, 2024
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
moreFriday October 4th, 2024
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
moreThursday October 3rd, 2024
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
moreWednesday October 2nd, 2024
"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
moreTuesday October 1st, 2024
7 Rounds
7 of Everything
Burpees
Front Squats
PP
Hollow Rocks
Dual DB Swings
Tricep Pushups
Bicep Curls
moreThursday September 26th, 2024 (Copy)
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
moreThursday September 26th, 2024
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.
moreWednesday September 25th, 2024
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
moreTuesday September 24th, 2024
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
moreMonday September 23rd, 2024
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
moreFriday September 20th, 2024
HAPPY BIRTHDAY EDSON!
58 IS GREAT!
58 OF EVERYTHING!
BURPEES
KB SWINGS
KB SDLHP
GOBLET SQUATS
AIR SQUATS
PUSHUPS
HOLLOW ROCKS
PLANK HOLD
moreSeptember 19th, 2024
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
moreSeptember 18th, 2024
: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
moreSeptember 17th, 2024
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
moreSeptember 16th, 2024
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
moreSeptember 13th, 2024
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
moreSeptember 12th, 2024
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
moreSeptember 11th, 2024
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
moreTuesday September 10th, 2024
"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
moreMonday September 9th, 2024
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
Friday September 6th, 2024 (Copy)
: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
moreFriday September 6th, 2024
: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
moreThursday September 5th, 2024
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
moreTuesday September 3rd, 2024
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
moreMonday September 2nd, 2024
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
Friday August 30th, 2024
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
moreWednesday August 28th, 2024
"Cindy"
Amrap 20
5 Pull-Ups
10 Pushups
15 Air Squats
Fit Camp:
Amrap 20
5 Bent Over Rows
10 Pushups
15 Air Squats
moreTuesday August 27th, 2024
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
moreMonday August 26th, 2024
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
moreFriday August 23rd, 2024
"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
moreThursday August 22nd, 2024
"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
moreTuesday August 20th, 2024 (Copy)
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
moreTuesday August 20th, 2024
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
moreMonday August 12th, 2024
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
moreFriday August 9th, 2024
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
moreTuesday August 6th, 2024
"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
moreMonday August 5th, 2024
- 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
moreThursday August 1st, 2024
"BodyWeight Thursday"
Amrap 20
10 of Everything
Tricep Pushups
Pushups
Dips
Box Jumps/Step-Ups
Tabata Squats
Lunges
Reverse Lunges
Jump Squats
moreTuesday July 30th, 2024 (Copy)
"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
moreTuesday July 30th, 2024
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
moreMonday July 29th, 2024
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
moreFriday July 26th, 2024
"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
moreTuesday July 23rd, 2024
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
moreWednesday July 19th, 2024 (Copy)
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
moreWednesday July 19th, 2024
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
moreJuly 18th, 2024
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
moreWednesday July 17th, 2024
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
moreTuesday July 16th, 2024
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
moreMonday July 15th, 2024
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
moreFriday July 12th, 2024
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
moreThursday July 11th, 2024
TABATA THIS!
:40 sec on/:20 sec off for 4 Rounds per Tabata
Shuttle Runs
Walking Lunges
Box Jumps/Step-Ups
Dips
Tabata Squats
moreTuesday July 9th, 2024 (Copy)
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
moreWednesday July 10th, 2024
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
moreMonday July 8th, 2024
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
moreThursday July 4th, 2024
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
moreWednesday July 3rd, 2024
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
moreTuesday July 2nd, 2024
"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
moreMonday July 1st, 2024
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
moreFriday June 28th, 2024
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
moreThursday June 27th, 2024
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
moreTuesday June 11th, 2024
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
moreFriday June 7th, 2024
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
moreThursday June 6th, 2024
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
moreWednesday June 5th, 2024
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
moreMonday June 3rd, 2024
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
moreThursday May 30th, 2024 (Copy)
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
moreThursday May 30th, 2024
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
moreWednesday May 29th, 2024 (Copy)
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
moreWednesday May 29th, 2024
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
moreTuesday May 28th, 2024
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
moreWednesday May 22, 2024
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
moreTuesday May 21st, 2024
"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)
moreThursday May 20th, 2024
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
moreWednesday May 17th, 2024
"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
moreTuesday May 14th, 2024
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
moreMonday May 13th, 2024
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
moreThursday May 9th, 2024
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
moreWednesday May 8th, 2024
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
moreTuesday May 7th, 2024
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
moreMonday May 5th, 2024
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
moreFriday May 3rd, 2024
Heavy BackSquat from the Rack:
Find a heavy but not Max BackSquat for one rep
then:
For time:
200-meter farmers carry
30...
moreWednesday May 1st, 2024
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
Tuesday April 30th, 2024
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
moreMonday April 29th, 2024
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
moreFriday April 26th, 2024
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
moreThursday April 25th, 2024
- 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
Wednesday April 24th, 2024
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:
Tuesday April 23rd, 2024
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)
moreMonday April 22nd, 2024
3 rounds for time of:
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
moreFriday April 19th, 2024
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
moreThursday April 18th, 2024
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...
moreWednesday April 17th, 2024
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
moreMonday April 14th, 2024
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
Friday April 12th, 2024
Deadlift
1-1-1-
Fit Camp:
AMRAP 20
15 of Everything
Bicep Curls
French Press
Kickbacks
Russian Twists
100m Run
moreThursday April 11th, 2024
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
moreWednesday April 10th, 2024
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
moreTuesday April 9th, 2024
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
moreMonday April 8th, 2024
Complete as many reps as possible in 10 minutes of:
8 sumo deadlift high pulls using KB
Fit Camp:
Tabata This:
:40 Sec on :20 Sec...
moreFriday April 5th, 2024
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
moreThursday April 4th, 2024
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
moreWednesday April 3rd, 2024
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
moreTuesday April 2nd, 2024
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
Monday August 1st, 2024
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
moreGood Friday March 29th, 2024
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
moreThursday March 28th, 2024
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
moreWAcky Wednesday March 27th, 2024
"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#
moreHAPPY HANDSOME TUESDAY MARCH 26TH, 2024
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
moreMonday March 25th, 2024
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
moreFriday March 22nd, 2024
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
moreThursday March 21st, 2024
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
moreWednesday March 20th, 2024
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
moreTuesday March 19th, 2024
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
moreFriday March 15th, 2024
"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
moreThursday March 14th, 2024
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
moreWednesday March 13th, 2024
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
moreTuesday March 12th, 2024
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
moreWednesday March 6th, 2024 (Copy)
"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
moreWednesday March 6th, 2024
"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
moreTuesday March 5th, 2024
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
moreMonday March 4th, 2024
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
moreMarch 1st, 2024
"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...
moreThursday February 29th, 2024
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
moreWednesday February 28th, 2024
"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
moreMonday February 26th, 2024
"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
moreWednesday February 21st, 2024
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
moreTuesday February 20th, 2024
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
moreMonday February 19th, 2024
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
moreFriday February 16th, 2024
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
moreThursday February 15th, 2024
"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
Tuesday February 14th, 2024
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
Tuesday February 13th, 2024
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
moreMonday February 12th, 2024
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
moreFriday February 9th, 2024
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
moreThursday February 8th, 2024
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
moreTuesday February 6th, 2024
- 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)
Monday February 5th, 2024
- 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)
Friday February 2nd, 2024
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
moreThursday February 1st, 2024
- 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
Wednesday January 31st, 2024
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
moreTuesday January 30th, 2024
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
Monday January 29th, 2024
- 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
Friday January 26th, 2024
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
moreThursday January 25th, 2024
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
moreWednesday January 24th, 2024
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
moreTuesday January 23rd, 2024
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
moreMonday January 22nd, 2024 (Copy) (Copy) (Copy) (Copy)
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
moreMonday January 22nd, 2024 (Copy) (Copy)
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
moreMonday January 22nd, 2024 (Copy)
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
moreMonday January 22nd, 2024
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
moreTHURSDAY JANUARY 18TH, 2024
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)
moreWEDNESDAY JANUARY 17TH, 2024
- 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...
moreTUESDAY JANUARY 16TH, 2024
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)
moreMONDAY JANUARY 15TH, 2024
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...
moreFRIDAY JANUARY 12TH, 2024
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
moreWEDNESDAY JANUARY 9TH, 2024
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)
MONDAY JANUARY 8TH, 2024
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
moreFRIDAY JANUARY 5TH, 2024
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
moreWEDNESDAY JANUARY 3RD, 2024
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
moreTUESDAY JANUARY 2ND, 2024
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
moreTUESDAY DECEMBER 26TH, 2023
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
moreFRIDAY DECEMBER 22ND, 2023
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)
THURSDAY DECEMBER 21ST, 2023
HAPPY BIRTHDAY KIM!!!!
56 OF EVERYTHING!
BURPEES
HAND RELEASE PUSHUPS
KB SWINGS
400m RUN
SDLHP
AIR SQUATS
DIPS
400M RUN
moreWEDNESDAY DECEMBER 20TH, 2023
12-9-6-3-6-9-12
Deadlift 135#
Ring Rows
Fit Camp:
10 Rounds
10 DB Thrusters
10 Bicep Curls into Strict Press
moreMONDAY DECEMBER 18TH, 2023
- 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
FRIDAY DECEMBER 15TH, 2023
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
moreTHURSDAY DECEMBER 14TH, 2023
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
moreWEDNESDAY DECEMBER 13TH, 2023
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
moreTUESDAY DECEMBER 12TH, 2023
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
moreMONDAY DECEMBER 11TH, 2023
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
moreTHURSDAY DECEMBER 7TH, 2023
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
moreTUESDAY DECEMBER 6TH, 2023
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
moreMONDAY DECEMBER 4TH, 2023
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
moreFRIDAY DECEMBER 1ST, 2023
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
moreTHURSDAY NOVEMBER 30TH, 2023
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...
moreWEDNESDAY NOVEMBER 29TH, 2023
“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
moreTUESDAY NOVEMBER 28TH, 2023
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
moreMONDAY NOVEMBER 27TH, 2023
“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
moreFRIDAY NOVEMBER 24TH, 2023
AMRAP 20
15 PP
10 Front Squats
8 Thrusters
Rest 2 minutes
AMRAP 6
30 Russian Twist
20 Leg Raises
20 Steps Walking Lunge
moreWEDNESDAY NOVEMBER 22ND, 2023
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
moreTUESDAY NOVEMBER 21ST, 2023
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
moreMONDAY NOVEMBER 20TH, 2023
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
moreFRIDAY NOVEMBER 17TH, 2023
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
moreTHURSDAY NOVEMBER 16TH, 2023
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...
WEDNESDAY NOVEMBER 15TH, 2023
“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
moreTuesday November 14th, 2023
"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
Monday November 13th, 2023
- 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
Friday November 10th, 2023
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...
moreThursday November 9th, 2023
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
moreWednesday November 8th, 2023
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
moreTuesday November 7th, 2023
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
moreMonday November 6th, 2023
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
moreFriday November 3rd, 2023
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
Thursday November 2nd, 2023
"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
moreWednesday November 1st, 2023
"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
Tuesday October 31st, 2023
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
Monday October 30th, 2023
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
moreFreaky Friday October 27th, 2023
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
moreWednesday October 25th, 2023
- 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)
Tuesday October 24th, 2023
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
moreMonday October 23rd, 2023
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
moreFriday October 20th, 2023
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
more