WODS

Fitness A1. 
Deadlift @ 30×1; 6-8 reps x 4 sets, 
Rest 45 A2. Russian Step-Ups; 10/leg
x 4 sets, Rest 45 seconds A3. Bench Press @ 21×1; 12-15 reps x 4 sets, 
Rest 45 seconds + 10 min AMRAP of: 5…

FitCamp/Fitness A1. 
Half Kneeling Bottoms Up KB Press @ 20×1; 8-10 reps x 4 sets, Rest 45 seconds A2. Plank from Elbows; 30-45 seconds x 4 sets, 
Rest 45 seconds A3. Kettlebell Swings; 20 reps x 4 sets, 
Rest 45…

Fitness A. 
Dumbbell Walking Lunge @ 10×0; 20 reps x 3 sets, Rest 60 seconds + 5min AMRAP of: 20 Double-Unders 10 Squats + Rest 1 minute + 5min AMRAP of: 5 Man-Makers 10 Box Jumps + Rest 1 minute…

FitCamp/Fitness A1.  Pull-Ups @ 3111; 4-6 reps x 3 sets, Rest 60 seconds A2.  Goblet Squats @ 31×1; 6-8 reps x 3 sets,
Rest 60 seconds A3. Side Planks x 30 seconds/side,
Rest 60 seconds *If you cannot perform a pullup then…

Fitness A1. 
Russian Step-Ups; 10 reps/leg x 4 sets, 
Rest 45 seconds A2. Ring Rows @ 2111; 10-12 reps x 4 sets,
Rest 45 seconds A3. Push-Ups @ 2011; 12-15 reps x 4 sets, Rest 45 seconds + In teams of…

FitCamp/Fitness For Time: Row 1000 meters or Airdyne 60 calories 30  Sit-ups Row 750 meters/Airdyne 50 calories 50 Sit-ups Row 500 meters/Airdyne 40 calories 70 Sit-ups *The winner of each class gets to watch everyone else accumulate 3min of a…

Fitness A1. 
Front Squat @ 30×1;  8-10 reps x 4 sets, Rest 60 seconds A2. Ring Rows @ 2111;  10-12 reps x 4 sets, Rest 60 seconds A3. Double-Under Practice x 60 seconds,
Rest 60 seconds + Two rounds for time…

FitCamp A. 
200 Meter Sprint x 3 sets, 
Rest 2 minutes B. 
400 Meter Sprint x 3 sets, 
Rest 3 minutes C. 
800 Meter Sprint x 3 sets, 
Rest 4 minutes   Fitness A1.  Barbell Push Press; 6-8 reps x…

Fitness A1. Pull-Ups @ 21×1;  6-8 reps x 3 sets,
Rest 60 seconds A2. Lateral Lunges; 10/side
x 3 sets, Rest 60 seconds A3. Side Planks; 30sec/side,
Rest 60 seconds + 12 min AMRAP of : 10 Renegade Rows 20 Box Jumps 200-Meter…

FitCamp A1. Hip Bridge Lateral Leg Swing; 6-8/leg x 3 sets, rest 30 A2. Glute Focused Half Kneeling Split Squats; 6-8/leg x 3 sets, rest 30 + Three rounds for time of: Row 300 Meters 20 Kettlebell Swings 10 Goblet…

Fitness A1.  Front-Racked Walking Lunges; 8-10/leg 
x 3 sets, Rest 60 seconds A2. Turkish Get-Ups; 2-3 reps/arm, 
Rest 60 seconds A3. Side Planks x 30 seconds/side, 
Rest 60 seconds + 3min AMRAP: 3 Dumbbell Weighted Burpees 6 Renegade Rows 9…

FitCamp A1. Push-Ups @ 21×1, AMRAP x 3 sets, 
Rest 45 seconds, A2. Single Leg Hip Bridge @ 2011; 8-10/leg, Rest 45 seconds A3. 
Sit-Ups (no abmat); 10-12 reps,
Rest 45 seconds + EMOM for 16min: Even minutes – Burpees x…

Fitness A1. Back Squat @ 30×1; 8-10 reps x 3 sets, Rest 60 seconds A2. Pull-Ups @ 31×0; 6-8 reps,
Rest 60 seconds, A3. Double-Under Practice x 60 seconds,
Rest 60 seconds + For time: Row 1000 Meters Followed immediately by .…

FitCamp A. Front Rack KB lunges; 12, 10, 8, 6/leg ; rest 2 min b/w sets + 7 rounds for max reps: 1 min handwalks rest 30 seconds 1 min Ring Row rest 1 min   Fitness A1. Bench Press…