Fit Camp

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