WOD

Friday

Friday

Deadlift (5-5-5-5-5+)
-70-75% each set
-last set is an AMRAP
-Beginners perform 5×5
Metcon
Flash Gordon (Time)
“Flash Gordon”
3 Rounds
21 Toe 2 Bar
15 Deadlifts (225,155)
9 Handstand Push Ups
400m Run

RX+: (275, 185) (Strict HSPU)
L3: (T2b& Knees to Elbow) (185, 125)
L2: (155, 105) (HSPU off Box)
L1: (knee raise) (135, 95) (Pike Pushups)

*15 min Cap

Cash Out
1) Partner Hamstring Curls
4×10-15
1b) GHD Oblique Crunches 3×10
Sub to Side Dips

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


Wednesday

Wednesday

ReUnion 2.0 (AMRAP – Rounds and Reps)
METCON
“ReUnion 2.0”
AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (53,35)
6 Shoulder to Overhead (165,115)
Rest 5 Minutes

AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (53,35)
6 Shoulder to Overhead (135,95)
Rest 5 Minutes

AMRAP 5 Minutes
12 Box Jumps (24,20)
8 KB Swings (53,35)
6 Shoulder to Overhead (95,65)

RX+:(70,53)(205,145) (165,115) (115,80)
L3: (135,95) (105, 70) (85,60)
L2: (35,26) (Step-ups) (95,65) (75,55) (55,45)
L1: (18) (65,50) (45,35)

Extra Oly
EXTRA OLY
E2M 14 Minutes
2 Split Jerks + 1 Split Squat – from the catch position
(do not touch knee to ground but within 2-4 inches of ground, must keep stability)
Work up to Heaviest Possible – work on the stabilization during the lunge
Finisher
1) Banded Tri Ext 100 reps
2) Banded Alphabet 2x ea side

Tuesday

Tuesday

Power Clean (5-5-5-5-5+)
-Stay at 70-75% for all 5 sets
-Last set is an AMRAP
-Try to keep sets touch n go if possible
Power Bar (Time)
“Power Bar”
15-12-9-6-3
Power Cleans (135,95)
Chest to bar pullups

L3: (115,80) (Chin over Bar)
L2: (95,65) (10-8-6-4-2)
L1: (65,55) (RR)

Cash Out
4 Rounds
15/10 Cal Assault bike at 90% effort
3 Strict Muscle ups or 10 Strict Pullups
15 Banded Face Pulls

Monday

Monday

Back Squat (5-5-5-5-5+)
-Weight should be 70-75%
-Last set is an AMRAP
Breathe on the Wallballs (AMRAP – Rounds and Reps)
“Breathe on the Wallballs”

AMRAP 10
10 Wallballs (20/14)
10 Burpees

L2: (14/10)
L1: (Air Squats)

Cash Out
4 Rounds
10 Pistols
1 Min Plank

Saturday

Saturday

Team Filthy Fifty (Time)
“Team Filthy Fifty”

50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions or BB Goodmorning
50 Wall ball shots, 20/14 ball
50 Burpees
50 Double unders

Level 2 – (Dirty 30)
Level 1 – (Terrible 20)

*At the beginning and every 5 minutes partners must perform 50 ab mat SU

Friday

Friday
-8am Class, 10am OG &12 class only

Floor Press (5-5-3-3-3)
-Add weight each set up to daily max
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

L2: (Banded Pullups) H/R Pushups
L1: Ring Rows Box or Wall Pushups

RX+: MURPH


Wednesday

Wednesday

I Don’t Want No, One Minute Man (AMRAP – Reps)
METCON

“I don’t want no, One Minute Man”
5 Rounds
1 Minute each Station
Max Cals Assault Bike or Row
Max Double Unders (5 double unders = 1 Rep today for scoring, so divide by 5)
Max Power Cleans (135,95)
Max Abmat Situps
Rest 1 Minute after all four are complete

L3: (115,80) (DU Attempts)
L2: (95,65)
L1: (65,45) (SU)

-Athletes may start at different stations–
-with :10 left at each interval the coaches will yell rotate so you have just enough time to move from one station to the next and start at the beginning of the minute

Tuesday

Tuesday
-No class on Thanksgiving-come to the Powerlifting meet
-Friday 8am class, 10am Open Gym 12pm class

Strength
DB Shoulder Press (4×8 )
-One at a time alternating each side each rep
-Perform standing
Good Mornings (4×12-15)
-Perform Barbell Goodmornings or Weighted back Ext.
Toe The Line 2.0 (AMRAP – Rounds and Reps)
“Toe the Line 2.0”

AMRAP 15
15 KB Swings (70,53)
15 Toe 2 Bars
15 Burpees

L3: (53,35) (Knee to elbow)
L2: (35,26)
L1: (Russian Swings) (Knee Raise /Toes to Post)


Monday

Monday

Luke SkyWalker 3.0 (Time)
“Luke SkyWalker 3.0”
10 HSPU
20 Deadlifts (155,105)
30 Wall Balls (20,14)
40 Box Jumps (24,20)
50 Burpees
40 Box Jumps (24,20)
30 Wall Balls (20,14)
20 Deadlifts (155,105)
10 HSPU

L3: (Ab Mat HSPU)
L2: (HSPU off Box) (Step-ups) (115,80)
L1: (Pike Pushups) (14,10) (95,65)

Cash Out
Bench Press (3RM)

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