WOD

Monday

Monday

Split Jerk (5×3)
Every 2:00 for 5 sets
-3 Split Jerks

Hold last rep for :3 in the catch

Bang-Bang (Time)
“Bang-Bang”
4 Rounds
15 Push Press (95,65)
15 Burpee over bar – lateral

L3: 75/55#
L2: 65/45#
L1: 45/35# 10,10

Cash Out
1) Front Rack Carries KB (4X 150 FT)
10 Cal Bike or Row between rounds

Saturday

Saturday

Team White (AMRAP – Rounds and Reps)
“Team White”
AMRAP 32
With a partner
3 Rope Climbs
10 Toes To Bar
21 Walking Lunges w 45/35# Plate
Run 400m

*One partner completes a whole round while the other partner rests. Partners run together at the end of each round

L3: 2 Rope Climbs 10 Knees to Elbow
L2: 1 Rope Climb/ 6 Strict PU 35/25# Plate
L1: 5 KB Rows Ea Arm 10 Knee Raise 200m Run


Friday

Friday

Power Clean (EMOM 10)
Build to Max Power Clean
☠️ By Power Clean (AMRAP – Reps)
“Death by Power Cleans”

EMOM 15
Minute 1: 1 Power Clean 135/95#
Minute 2: 2 Power Cleans
Minute 3: 3 Power Cleans…

Rx+: 155/105#
L3: 115/80#
L2: 95/65#
L1: 75/55#

Start with 1 rep and add 1 rep every round until you can not perform all the reps within the minute. They do not have to be unbroken. Rounds and reps 1.2.3.4.5.6.7……..
Perfect score is 15 rounds!


Fit Camp

Fit Camp

Warm-up
EMOM 10
100m Sprint
125m Row
Or .3mi Bike
Metcon (Time)
4 RFT
6 KB Snatch (R)
4 KB Waiter Squats (R)
2 Thrusters (R)
50 Ft OH Carry (R)
6 KB Snatch (L)
4 KB Waiter Squats (L)
2 Thrusters (L)
50 Ft OH Carry

-15 min Cap
Team Hi-Jack (Time)
25 min cap
Teams of 2
2k row
100 Sit ups
80 Box jump overs
60 Toes to bar
40 Wall Balls
20 Burpees
2k Row

Wednesday

Wednesday

Snatch Grip Deadlift (7×5)
– :3 Pause at the bottom and :3 pause 3″ from the floor
Metcon (Time)
“Sugar Daddy”
For time
21-15-9
Deadlifts (225/155)
400m Run

L3: (185/125)
L2: (135/95)
L1: (105/70) (200m Run)

Finisher
1) Bent Over Row 4×10
2) TGU 3X5 ea

Tuesday

Tuesday

GOAT WOD (AMRAP – Rounds and Reps)
“AMRAP 15 Goat WOD”
In 15 minutes do as many rounds as possible of:
Choose 3 movements
-one barbell
-one gymnastic
-one conditioning

Ex:
5 Squat Snatches
5 Toe 2 Bar (or knee up + ttb attempt combos)
20 Double Under attempts

Ex:
10 Over Head Squats
5 Ring Rips
250m row

Ex:
2 Clean Pulls + 2 Squat Cleans + 2 Front Squats
3 Negative Strict Hand Stand Pushups
200m Run

-You can get creative with some complexes but it should all be repetitions and weights that allow you to go unbroken and PRACTICE the movements efficiently

Finisher
EMOM 10
Odd: 10 Burpees
Even: 30 DU
OR
EMOM 10
Odd: 12 Knees to Elbow
Even: 5 Pike Pushups (3231 tempo)

Monday

Monday

Strength
“SQUAT Day”
Every 2 minutes for 15 sets
5 sets of 5 reps Over Head Squats
5 sets of 5 reps Front Squats
5 sets of 5 Reps Back Squats

-the goal is to keep loading the bar linearly as you progress from one movement to the next

Overhead Squat
Front Squat
Back Squat
Finisher
Choose:
Tabata (8RDS)
A) Assault Bike
B) Air Squats
C) V-ups

Saturday

Saturday
**7am ONLY no 8 or 9am. Join us for the 5 mile Run or 2 Mile Walk for Prevention at Bare Cove Park at 9am **

Team Abbate (Time)
For time with a partner:
Run 1 mile
21 Clean & Jerk 185/125#
Run 800m
21 Clean & Jerk 185/125#
Run 1 Mile

L3: 155/105
L2: 135/95
L1: 95/66 800,400,800

-Partners rub together but split up reps of C&J
-Should be a heavy lift for both partners
-May not start until both partners have completed the run

Friday

Friday

3 Pos. Snatch (HH, hang, floor) (Every 2:00x 8 sets)
Perform 1 Hang Squat Snatch+ 1 Hang Squat Snatch+ 1 Snatch
Divided Rights (Time)
“Divided Rights”
3 RDS
20 Alternating DB Snatches (50/35)
20 DB Box Step-overs (50/35) (24/20)
20 Air Squats

Time Cap: 15 Min
L3: (20″)
L2: (35/25)
L1: (20/15) (15 reps)

Finisher
1) Banded Hip Flexor Pulls 100 reps
2) Russian Twists 4×15

Fit Camp

Fit Camp

Warm-up
AMRAP 10
50 FT. Lunge
20 Leg Raises
50 FT Lunges
20 Sit ups
:30 Goblet squat hold
Strength
Strict Pull Ups (EMOM 8)
-3/5 Strict Pull-ups (3-1-5) Tempo
Metcon (AMRAP – Rounds)
AMRAP 10
Run 100m/ 125 Row/ 300 Bike hard
Jog 100m/ 125 Row/ 300 Bike Easy
Rest 3 min then
AMRAP 10
5 Pull ups
10 Push ups
15 Air squats

-Score total rounds of the run and total rounds of 5,10,15 completed

1 2 3 4 22