Fit Camp

Fit Camp

Fit Camp

Metcon (AMRAP – Reps)
Every 2:00 for 16:00

10 Pull-ups
10 Toes to Bar
Max Box Jumos remaining time

Core
3 Rounds :45/:15
Shoulder taps
Russian Twists
Hollow Rocks
V-day Team Fit WOD (Time)
2 RFT
40/30 Cal Bike
40 Slam Ball over Shoulder
40 DB Shoulder to Overhead
40 Slam Ball Squats

-Partners split reps


Fit Camp

Fit Camp

Warm-up
Goat WOD (AMRAP – Rounds and Reps)
“GOAT WOD”
AMRAP 9
A) Goat gymnastics
B) Goat barbell or DB
C) Aerobic or core
Core
Tabata (2 EA)
MTN Climbers
V-Ups
Planks
Metcon
Metcon (Time)
“Trail Blazer”
4 RFT
20/15 Cal Bike
20 Box dips
20 Slam Balls (50/30)
20 Burpees

Fit Camp

Fit Camp

Warm-up
EMOM 8
:15 Plank
10 Sit-ups
Metcon (Time)
“DB Me Please”
For time

21 DB Deadlifts (35/25)
25ft Farmers Carry
21 DB Thrusters (35/25)
15 DB Deadlifts
25ft Farmers Carry
15 DB Thrusters
9 DB Deadlifts
25ft Farmers Carry
9 DB Thrusters

Finisher
A) DB RDL 4×10 EA
B) V-Ups 4×15
C) Monthly Challenge!

Fit Camp

Fit Camp

Warm-up
Work/ Rest
Teams of 2
3 Rnds Each Alternating
12 DB Plank Rows
12 DB Single Arm Strict Press (6 per arm)
Core
Emom 8
2 turkish get ups ( each arm)
Turkish Get Up
Metcon (Time)
4 Rounds

21 KBS (53/35)
21 Cal Bike/Row/Ski
21 Wall Balls (20,14)
Rest 1:00 Between rounds


Fit Camp

Fit Camp

Warm-up
EMOM 6
:20 L-Sit Hold off Rings or Bar
:40 Rest
Strength
4 RDS
50 Ft KB OH Carry L
5 Suitcase DL L
50 Ft KB OH Carry R
5 Suitcase DL R
10 Hollow Rocks
Metcon (1 Rounds for time)
Every 2 min for 24 mins
8 Thrusters (75/55)
8 OH Lunges
5 Burpees over the Bar

RX*: (DB 35/25)
L2: (55/45)
L1: (45/35) (Front Rack Lunge) (Burpees)

*Score best RD
Mobility
5-10 Mins
Roll, Stretch, ROM

FIT CAMP

FIT CAMP

Warm-up
3 Rounds
5 Yoga Burpees
10 Bottoms Up Squats
20 Hollow Rocks
Metcon (Calories)
EMOM 10
:15 Max Effort Cal Bike/Row/Ski
Strength
3 Rounds
5-8 KB Row
10 KB Floor Press
100 Ft. One Arm Front Rack Carry (50 EA way)
Metcon (Time)
5RFT

10 Burpees
10 Jump Squats
10 Shuttle Sprints (5 up&back)


Fit Camp

Fit Camp

Warm-up
Row, Bike or Ski for Cals-10 mins
Strength
3 Rounds
25 V-Ups
15 KB Upright Rows
8 KB 1-Leg RDL
Metcon (AMRAP – Rounds and Reps)
WOD
AMRAP 7
10 Cal Row
10 Air Squats
10 Push-ups
REST 3 Mins
AMRAP
10 Jumping Lunges (each sides)
10 Burpees
10 Ring Rows

Fit Camp

Fit Camp

Warm-up
“ROWLING”
10 Frames
100m Row
–you must land the meters exactly on 100 after letting go around 75-85 meters and ghost ride it in
–once you stop you may not pull the handle again
–for every 1 meter that you go over 100 you must perform 1 burpee 101=1 burpee
–for every 1 meter that you go under 100 you must do 2 burpees 98=4 burpees
Every person that gets a Strike(100) gives everyone an extra 3 burpees that round
Lowest Score WINS
Core
Sit-ups (100 for time)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
15 Pushups
15 jumping lunges
15 ring rows
15 hanging knee twists
15 kb russian swings

Fit Camp

Fit Camp

Warm-up
WARM UP:
Amrap 12
Run 200m
25 Hollow Rockers
100m Farmers carry
25 Russian twist each side (no weight)
Fit Test: 2 MIN DU (AMRAP – Reps)
AMRAP Double Unders in 2 minutes
Metcon (Time)
10 Rounds
10 Air squats(even) Squat Jumps (odd)
10 Wide grip Push ups (even) Triangle Push Ups (odd)
10 Situps (even) Vups(odd)
10 KB Swings (even) KB SDHP (odd)
10 Mountain Climber Crunch inside (even) outside (odd)
10 Cal Bike (even) Row (odd)

-Alternate the movements based on odd and even rounds


Fit Camp

Fit Camp

Warm-up
4 Rounds
250m Row
25 V-Ups
Metcon
2k Row (Time)
Max Effort 2k Row
Metcon (Time)
FIT WOD
For Time
50 Steps ups
50 Hanging Knee Raise
50 Walking Lunges
50 Hollow Rocks
50 Burpees

Fit Camp

Fit Camp

Warm-up
Farmers and Lumberjacks!
Grenade Whistle (Time)
‘Grenade Whistle’
For Time:
30-20-10
Medball Squat Clean (20/14)
Cal Row
Nacho-Macho-Man (AMRAP – Rounds and Reps)
‘Nacho-Macho-Man’

AMRAP 12
8 DB DL (50/35)
8 Push-ups on DB
8 Russian Twists w DB (ea) (50/35)

Extra Endurance
Teams of Two
1000m Row
Rest 1 Min
750m Row
Rest 1 Min
500 m Row

FIT CAMP

FIT CAMP

Warm-up
WARM UP
AMRAP 12 Minutes
Teams of 2
P1 – 100m Farmers Carry
P2 – Row for Calories
Core
5 Mins
Class Choice of movements
Metcon (AMRAP – Rounds and Reps)
‘Cali Man’

AMRAP 15
10 Slam Balls or Light Stone to Shoulder
10 Air Squats
10 Pushups
10 Jumping Lunges
10 Ring Rows


Fit Camp

Fit Camp

Warm-up
WARMUP:
AMRAP 15
Teams of 3
P1 – Farmers carry 100m (70,53)
P2 – Max Hollow Rockers
P3- Max Cals on Bike
-Once partner one returns from the farmer’s carry then you will all switch stations
Metcon (Time)
“A Mile of Pain”
For time:
400m Run
50 Pushups
Run 400 meters
50 Ab Sit-ups
Run 400 meters
50 Air Squats
Run 400 meters
50 Burpees

RX+: Wear a vest
L2: H/R Push-ups
L1: Run 200m Push-ups off wall/box/bar (NO KNEES)

Sub 500m Row for 400m Run


FIT CAMP

FIT CAMP

Warm-up
3 Rounds
200m Run
20 Cals Row
15 Cals Bike
10 Burpees

* Change order if necessary
*Not for time 12 min CAP

Core
:30 Each Movement
Class Choice
2-3 Rounds or (6 Minutes)
Metcon (Time)
“Legs Listen”

For Time
15-12-9-6-3
BB Push Press (empty bar)
BB Back Rack Lunge (empty bar)
Squat Jumps
8 Minute Cap

Metcon (Time)
“Wally-world”

For Time
3-6-9-12-15
Wall Balls
Situps with Ball
Low Fast Box Jumps


Fit Camp

Fit Camp

Warm-up
Dynamic Stretching and Mobility
Metcon (AMRAP – Rounds)
Teams of 2
AMRAP 15
200m Sprints
-Relay style
Metcon (AMRAP – Rounds)
Teams of 2
Amrap 10 Minutes
Partner 1:
100m Farmers Carry (heavy)
Partner 2:
Plank Hold

*Score is rounds of farmers carries

Metcon (AMRAP – Reps)
Amrap 10
Teams of 2
Partner 1:
Row 25/20 Calories
Partner 2:
Max Burpees onto 45# plate(facing)

Score burpees


Fit Camp

Fit Camp
Sign-up is live for the Turkey Day Powerlifting meet, non-members are welcome as well!

Warm-up
WARM UP:
AMRAP 12
Personal Goat Warm up

–This should be gymnastic skills and transfer exercises, no barbell lifts, unless it is an empty barbell for a movement like sotts press. This should be wall ball, box jump, pull-up, T2B, HSPU, pistol, jump rope, Burpee, or any skills that hold you back in a wod.

Metcon (AMRAP – Reps)
“Tabata Blast”
:20 work / :10 rest
Complete 8 rounds of each movement then 1:10(2 cycles) rest before moving on to the next exercise

Row for calories
Pushups
Air Squats
Ab Mat Sit-ups
Burpees

-score is total reps

–Coaches: this will take about 30 minutes–
Cash Out
Mobility:

Spend 5-15 mminutes working on mobility
-have the coach choose a stretch/movement specific to your needs


Fit Camp

Fit Camp
-No class Friday 430&530PM

Warm-up
AMRAP 5 Minutes
Ab Mat PIZZA GAME

-Remember that you Must Hold the ABMAT(pizza) over your head the entire time or at least higher than your shoulders
-Once your pizza is knocked off, you must perform 5 burpees to get back into the game

Metcon (AMRAP – Reps)
“Minute 2 Win It”

Part 1
3 rounds
1 minute push ups
1 minute kb swings
1 minute box jumps – low and fast
1 minute hollow rockers
1 minute bike
-no rest-

Rest 5 Minutes between workouts

Part 2
“Minute to Win It”
3 rounds
1 minute slam ball or KB sdhp
1 minute box dips
1 minute knee 2 elbow
1 minute plank
1 minute row
–no rest–

*Score Reps

-Try to work for 40-50 secs per movement
-Scale up or down as necessary
-Coaches this will take 35 mins
-Stagger starts on movements if needed
Extra Endurance
Choose ONE of the following sports:
(Th-F-Sa)
TABATA
8 Rounds :20sec on :10sec off
Row
or
Run
or
Treadmill Hill Sprints 12 degree Incline – My Favorite!!!
or
Assault

Fit Camp

Fit Camp
-Sign Up for our Nutrition Challenge 10/12
-Beer Mile for Boobs is October 13th!

Warm-up
Teams of Two
Partner 1 runs 100m while partner 2 does max pushups-then switch
Partner 1 runs 200m while partner 2 does max hollow rockers-then switch
Partner 1 runs 400m while partner 2 does max situps-then switch
Metcon (Time)
Team Mighty Mouse

Teams of 2
For Time

50 V-ups
50 Wallballs
50 Leg raises
50 DB snatch
50 V-ups

*Split up reps however desired
3: Metcon (No Measure)
WOD 3

3 RDS
1 Min at Each Station
Slam Balls
KB SDLHP
Mtn Climbers


Fit Camp

Fit Camp
– Sign up for the nutrition challenge by 10/12
-Tiered prizes
-Sign up with Coach

Warm-up
5 Mins of Conversational Pace Rowing or Bike
Core
Tabata:
Sit-ups
V-ups

*5 Sets each, Alternating

Metcon (No Measure)
Tabata
5 Rounds

Push-ups
Air Squats
Burpees
Push Press (empty bar)
Jumping Lunges
Rest :40

-Move to the next movement during each :10 break
-At the end of each round rest for :40
Cash Out
Booty Challenge

Fit Camp

Fit Camp
-Sign up by Oct 1 to get Beer Mile T shirt
-Sign-ups for the end of 2018 “personal” nutrition challenge start today :

$105/month till the end of 2018

Tiered Prizes every 5 sign-ups ex. shoes, $500 rogue gift card, personal barbell etc.

Custom Plan every month, check-in mid month, new goals each month.

Warm-up
Core Warm up:
3 Rounds
:40 work/ :20 rest
Hollow Rockers
Front Plank
Side Plank Right
Side Plank Left
Weightlifting
2-3 RDS
10 Tire Flips
10 D-ball to shoulder
-work on technique and find a weight for the wod
Team Twisted (Time)
“Team Twisted”

Teams of 2
200 Double Unders
100 Abmat Situps
75 Russian KB Swings
50 Burpees over partner
25 Tire Flips
10 Wall Walks
25 Stone 2 Shoulder
50 Toe 2 Bar
75 Air Squats
100 Abmat Situps
200 Double Unders

*25 Min Cap

-Split however desired
-Partners may both do tire flips at the same time if desired

Fit Camp

Fit Camp
Beer Mile for Boobs Oct 13!

Warm-up
8 Mins of:
Agility Ladder Drills
Core
3 Rounds
1 Minute- Runners Situps
1 Minute – Leg Raises
1 Minute – Bicycle Crunches
Rest 1 Minute between rounds
Metcon (AMRAP – Rounds and Reps)
“Horsepower”

AMRAP 6
40 Walking Lunges
10 Burpee Box Jump Overs

RX+: (45,35 Plate OH)

Metcon (Time)
“Dubs does it”

3 Rounds for time
300m Row
50 Double Unders
10 Burpees

*100 Singles


Fit Camp

Fit Camp

Warm-up
WARM-UP
12 minutes of:
10 wall Balls (20/14)–focus on depth not weight
10 1 arm wall ball Push Ups (5 ea)
20 wall ball russian twists (20/14)
200m Run w/ Ball
Core
200 Ab Mat SU (Time)
For Time

8 min cap
Metcon (No Measure)
3 Rounds
(40 seconds each station)

KB Sumo High Pulls (53,35)
Box Dips
Jump Rope
Wall Sits at 90 degrees

*After all 3 rounds are complete. Run 400m

Metcon (No Measure)
For Time

250m Row
20 1 Arm DB or KB Renegade Rows (use one DB/KB and alternate sides)(no pushups)
200m Suitcase Carry (53,35) – use just one KB/DB and switch arms as needed
20 1 Arm DB or KB Renegade Rows (use one DB/KB and alternate sides)(no push ups)
250m Row


Fit Camp

Fit Camp

Warm-up
WARM UP:
Burpee Broad Jump Relay Races
–set up two teams in single file lines
–have a start and turn around line about 25 feet
–first teamates must burpee broad jump down to the line and back and then tag their next partners
–use plyboxes to add a challenge
–Run at least 4 races to find the champions.
Core
3 Rounds
:30 Hollow Rocker
:30 Russian Twist
Rest :30 sec.
:30 Superman Hold
:30 Ab Mat Situps
Rest :30 Sec.
The Snozzberries taste like Snozzberries (AMRAP – Rounds and Reps)
“The Snozzberries taste like Snozzberries”
Amrap 20

Teams of 2
20 Burpees Synchronized
500m row (each do 250m)
20 Slam Balls or Stone to Shoulders (10 each)
200m Run (Together)
2 Rope Climbs (1 each)

Sub for 2 Rope Climbs: 4 Strict PU or 8 Ring Rows each


Fit Camp

Fit Camp

Warm-up
Metcon (AMRAP – Reps)
Teams of 2
One rows while the other performs Max Situps each round. Your score is total situps accumulated between both partners.
Row 100
Partner does max situps
Switch and partner 2 rows 100m
Row 200
Partner does max situps
Switch – same as above
Row 300
Max situps – same as above
Row 400
Max Situps – same as above
Row 500
Max Situps – same as above
Fit Test 2 min Max DU (AMRAP – Reps)
AMRAP 2
DU or scale to singles
Metcon (No Measure)
3 rounds
:45seconds each no rest
Slam ball or Plate GTO
Ring Rows
KB Russian Swings
Hanging Knee Raise or T2B
400m Run after all three rounds are finished
Metcon (No Measure)
3 rounds
:30 seconds each no rest
KB Step Ups Right Leg
(Hold one KB on chest)
KB Lawnmower Row Right Arm
KB Step up Left
KB Lawnmower Row Left
Run 400m after all three rounds are done

Fit Camp

Fit Camp

Warm-up
12 Min AMRAP
Partner Warm Up
P1-100ft Farmers Carry (heavy)
P2-Max Calorie Bike
P3-Max Double Unders
-Rotate when P1 comes back from farmers carry
Core
AMRAP 5

Turkish Get Ups (53,35)
-Alternate each rep

Metcon (Time)
3 RFT

200m Run
15 Knees to elbow
15 Burpees
(8minute cap)

Metcon (Time)
3 RFT

300m Row
15 Ring Rows
15 V-ups

(8 Minute Cap)

Cash Out
Gun Show Challenge

Fit Camp

Fit Camp

Warm-up
4 Rounds
Burpee Broad Jump (length of gym)
Bear crawl (length of gym back)
:30 Handstand hold
Core
Perform a 4 RD tabata of each movement

Hollow Holds
Superman Hold
Knee Raises Static Hold
(Knees above Hip Crease)

Metcon (AMRAP – Reps)
3 Rounds
1 Min Burpees
1 Min KB Swings
1 Min Calorie Row
1 Min Rest
Metcon (Time)
For Time
Teams of two

100 Air Squats
400m Run
50 Calorie Bike
400m Run
100 Abmat Sit Ups
400m Run

-Partners will share the reps but run together