WOD

Saturday

Saturday
Beach WOD 9am
-13 Garfield St in Humarock you can park.
-Short walk to the beach

Friday

Friday

Front Squat+ Back Squat (5+5)
Every 3:00 for 5 sets perform 5 Front Squats + 5 Back Squats
-up to a max

Fit Camp

Fit Camp

Warm-up
AMRAP 10
50 Ft Waiter Carry R
50 Ft Waiter Carry L
200m Run
10 V-Ups
10 Bird Dogs
Metcon (2 Rounds for time)
Ringer 1
30-20-10 reps of:
Air bike (calories)
Toes-to-rings

Time cap: 8 minutes
Rest 5 minutes
Ringer 2
15-10-5 reps for time of:
Burpees
Overhead squats 95/65#

Time cap: 6 minutes

RX+: 135/95

-If needed sub Row 35/25/15 Cals or normal T2B
-Score both parts separately
-Scale to weight you can go UB on OHS


Wednesday

Wednesday

Van Damme (Time)
“Van Damme”–from CompTrain Benchmarks
For Time:
20 Snatches (135/95)
10/7 Ring Muscle-ups
20 Clean & Jerks (135/95)
10/7 Ring Muscle-ups
20 Thrusters (135/95)
10/7 Ring Muscle-ups

L3: 6/4 Muscle Ups or scaled to Bar MU, 115/80#
L2: Jumping Ring or Bar MU, 95/65#
L1: 2 Pull-ups+ 2 Dips= 1 MU, 75/55#
After Party
A) Prone DB Rows 3×10
B) Hammer Curl 3×10

Tuesday

Tuesday

Metcon (Time)
“Tosh Sprints”
3 rounds for time of:
200m Run
Rest Exactly Equal to Work
400m Run
Rest Exactly Equal to Work
600m Run
Rest Exactly Equal to Work

-You will need a whiteboard, possibly a notepad, maybe a stopwatch and not sure if it helps at all but an abacus would just be cool to have

-Math is part of the WOD 😂

Cash Out

Monday

Monday

Strict Press + Push Press (5+5)
-Every 2:00 for 8 sets
-Work up to max for the day
Dirty Daisies (Time)
“Dirty Daisies”
3 RFT
15 Push Press 95/65#
15 Burpees over Bar

L3: 75/55#
L2: 55/45#
L1: 10&10 reps

-Choose a weight you are confident you can do big sets with on the barbell
– Beginners should reset on each push press
Cash Out
A1) Plate Switch 50 reps
A2) Dirty 30s 4×30

Sunday

Sunday

Metcon (Time)
For Time
Teams of Two
4 RDS
30 Cal Row
30 T2B
4 RDS
30 Cal Row
20 DB Strict Press 35/25#
1 Rd
100 Cal Bike
200 DU

Saturday

Saturday

Warm-up
1 mile run @80% effort
Partner Whamm-O (Time)
“Partner Whamm-O”
2 RFT
200 DU
150 Russian Twists 35/25#
100m OH Walking Lunge (ea) 35/25#

L2: 25/10#
L1: 300 SU

Partners split up reps but must complete the 100m entirely before the other partner completes their 100m


Friday

Friday

Deadlift (3RM)
In 15 minutes work up to a 3RM
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

L3: 185/125#, 15-12-9 HSPU
L2: 155/105#, HSPU off mats or Box
L1: 115/80#, Pike PU

Fit Camp

Fit Camp

Warm-up
Ladder Drills
Accessories
EMOM 10
Odd: 3-5 Weighted Chin-ups
Scale to partner assisted, negatives or underhand RR
Even: :45 Suitcase carry (alternate hands every 50 feet)
Chin Ups (5×3-5)
Double Take (Time)
“Double Take”
Teams of 2
Buy in 150 DU or 300 Singles
16 Alternating rounds
9 Pull ups
12 DB Snatches 50,35 #(alternating)
15 Air squats
Cash Out 150 DU or 300 Singles

-Partners split the jump ropes
-Partners will alternate each round until all 16 are complete

L2: 35/25#, Band PU
L1: 12 RDS Jump PU, 20/15#


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