WODS
3/5/13 Tuesday
Fitness A1. Shoulder Press @ 20×1; 6-8 reps x 4 sets, Rest 45 seconds A2. Russian Step-Ups; 10 reps/leg x 4 sets, Rest 45 seconds A3. Toes to Bar; 10-15 reps x 4 sets, Rest 45 seconds + 8min AMRAP of: 5…
3/4/13 Monday
FitCamp Bulgarian Split Squat @30×1; 6-8 reps/leg x 4 sets, Rest 60 seconds + In teams of three, and only one partner working at a time: 6min AMRAP Wall Balls Rest/Transition 1min 6min AMRAP Burpee Box Jump Overs Fitness…
3/2 Saturday
FitCamp 10 minutes – dynamic warmup line drills (high knees, butt kickers, lunges, bear crawls, etc) 10 minutes – Go over fundamentals (standard squat, pushup, burpee, lunge) AMRAP 12 minutes – 8 pushups on one side of gym, run across…
3/1 Friday
Fitness/Performance A1. Deadlift @ 20×1; 6-8 x 3 sets, rest 20 sec A2. unbroken KBS, 20 reps x 3 , rest 3min + For time: Row 1000 Meters Immediately followed by . . . Three rounds of: 10 Thrusters 95/65lbs…
2/27 Wednesday
FitCamp 5 rounds for time: 100m farmers walk (Heavy!) *7 lengths of gym* 5 wall walks 200 Jump Rope Singles or 50 Double unders Fitness/Performance A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need…
2/26 Tuesday
Fitness A1. KBS; 20 reps x 4 sets; rest 45 sec, A2. Ring Push-ups @ 21×1; 6-8 reps x 4 sets, rest 45 sec, A3. Russian Step Ups; 10 reps/leg x 4sets, rest 45 sec A4. Bear cub crawl with…
2/25 Monday
FitCamp/Fitness/Performance In teams of four, with only one partner working at any one time, complete the following for time: 100 Handstand Push-Ups 200 Pull-Ups 300 Wall Balls 400 Kettlebell Swings *You may partition the repetitions amongst your team members…
2/23/13 Saturday
FitCamp For time: Row 1000 Meters , plus… Three rounds of: 15 MB Thrusters 200-Meter Run Fitness A1. Front Squat @ 30×1; 6-8 reps x 4 sets, rest 45 sec A2. Single-Arm Trap 3 Raise @2110; 8-10/arm x 4sets, rest 45 sec…
2/22/13 Friday
Fitness A1. Good Mornings @ 3011; 6-8 reps x 3 sets, rest 60 sec A2. Ring Rows @ 2111; 8-10 reps x 3sets, rest 60 sec A3. Side Planks x 30 sec/side, rest 60 sec + Three rounds for time of:…
2/20/2013 Wednesday
FitCamp 3 rounds: 40 flutter kicks 40ft farmers walk *this is performed with a partner as a relay – one person performs both flutter kicks and farmers walk while other waits. Each partner performs the rotation 3 times before moving…
2/19/13 Tuesday
Fitness A1. Turkish Get-Ups; 2/arm x 3sets, rest 45sec A2. Goblet Squats @ 31×1; 8-10 x 3, rest 45sec A3. Kettlebell Swings; 20 x 3 Rest 45 seconds B. In teams of two, complete four sets each for time of:…
2/18/13 Monday
FitCamp 2 Rounds: 2 min max Sit ups 1 min break 2 min max Push Ups 1 min break THEN… For Time: 15-12-9 Box Jumps (highest possible) Wall Balls Fitness A. Deadlift @ 20×1; 6-8 x 5 sets, rest 2-3min…
2/16/13 Saturday
FitCamp 2min AMRAP Rowing Rest 60 seconds 2min AMRAP of: Wall Ball Shots x 10 reps Kettlebell Swings x 10 reps Rest 60 seconds 2min AMRAP of: Ring Rows x 10 reps Push-Ups x 10 reps Rest 60 seconds 2min…
2/15/13 Friday
Fitness For time: 100 double unders 50 burpees 30 toes to bar 15 wall walks 1k row Performance A. Take 15 minutes to build to three heavy reps of Deadlift + For time: 15 Deadlifts (using 75% of today’s heavy…
2/13/13 Wednesday
FitCamp Four sets for times of: Row 500 Meters or Bike 35calories 15 Burpees 20 Wall Balls Rest 5 minutes Fitness A. Take 15 minutes to build to three heavy reps of Deadlift + For time: 15 Deadlifts (using 75%…
2/12/13 Tuesday
Fitness 4 sets; Against a 4minute Running clock, complete: 25 KBS (32/24kg) 400m Run Double Unders x max reps in remaining time Rest 4minutes between sets Performance A. Take 15 minutes and build to today’s 1RM Clean B. Three sets…
2/11/13 Monday
Fit Camp Tabata Air Squat Tabata Hollow Rock or Hollow Rock holds + For max reps/meters: 2 minutes of Rowing 2 minutes of Box Jump-Overs (24″/20″) 2 minutes of Rowing 2 minutes of Box Jump-Overs (24″/20″) Fitness A1. Back Squat…
2/9/13 Saturday
FitCamp In teams of three, complete a total of 4 sets each as quickly as possible of: Row 500 Meters 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) 5 Hand-Release Push-Ups 10 Box Jumps…