WOD

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


wednesday

wednesday

Skill
EMOM 1O
-Perform 3-5 Reps of Pull-up technique work
EX. (Kipping practice, butterfly, negatives or skill work)
Metcon (Time)
“Mainsite 190117”

For Time
10 Strict Pull-ups
20 Push-ups
30 Air Squats
2000m Row
15 Strict Pull-ups
30 Push-ups
45 Air Squats
1000m Row
20 Strict Pull-ups
40 Push-ups
60 Air Squats
500m Row

RX+: Wear a vest
L3: (5-10-15 Strict)
L2: (Banded or Negatives-No Kipping_) (H/R Push-ups)
L1: (Jumping C2B or RR) (Push-ups off box or bar) (1000m, 750, 500m Row)

25 Min Cap
Cash Out
1) Wide Grip Bench Press 5-5-6-4-8-2-10
2)Front foot elevated split squat 5×5 (ea)
Extra Oly
1 Squat Snatch+ 1 OHS + 1 Hang Squat Snatch + 1 OHS (every 2 for 7 sets)
– Buid Up to a max for the complex
-Must remain on the bar for all the reps

Tuesday

Tuesday

Warm-up
5 Min Jerk Review and Progression
2 Rounds
10 Jerk Dips
10 Push Press
10 Behind Neck Jerks
10 Split Jerks
ADD WT.
Push Press+ Push Jerk + Split Jerk (Every 1:30 for 7 Sets)
One Complex of 1 rep of each
-from the rack

-Start around 50-60% of Push Press max
AMRAP Gracie (AMRAP – Rounds and Reps)
“AMRAP Gracie”

AMRAP 10
10 Clean and Jerks (135/95)
50 Du’s

RX+: (155/105)
L3: (115/80) (:45 Du attempts)
L2: (95/65)
L1: (75/55) (100 Single Unders)

Finisher
1) Sandbag or MedBall Carries (heavy) 5x100ft
2) BB Skullcrushers 5×10 (heavy)

Monday

Monday

Back Squat (3×3 @95%)
Metcon (Time)
“Snow Plow”
21-15-9
Back Squat (135/95)
T2B

RX+: (185/125)
L2: (95/65) (Knee to Elbow)
L1: (75/55) (Knee Raise)

Cash Out
GHD or Partner hamstring curls 4×6-10

Saturday

Saturday

Metcon (AMRAP – Rounds)
Team Titan Triplet
Teams of 2
AMRAP 24
P1:
The Triplet
12 Power Snatches (115/80)
12 Box Jumps (30/24)
12 Burpees
P2:
500m Row *can sub 500m Ski .75Mi Bike or 400m Run

L2: (95/65) (24/20)
L1: (75/55) (Step-Ups)

-Score is total completed 500m Rows plus complete rounds of the triplet
-Extra reps and meters do not count today
Cash Out
Extra Endurance
Every 3:00 for 3 sets
20 Push-ups
80 DU or 160 SU or 2:00 attempts
Gymnastics
EMOM 9
Odd: HS Walk Practice scale- shoulder taps
Even: Tempo Box HSPU 5 reps 32-1

Friday

Friday

Squat clean+Split Jerk+Hang Squat Clean+Split Jerk (Every 2:00 for 10 sets)
-1 rep of each
-must remain on the bar

-Start w empty bar and work up to max
Metcon (Time)
“Wo-man-up”
For Time
12-9-6-3
Ring Muscle Ups
Front Squats (185/125)

L3: (9-6-3-2 MU)
L2: 15-12-9-6-3
(135/95) (C2B)
L1: (105/70) (Ring Row or Jumping PU)


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

Wednesday

Wednesday

Deadlift (3×3@90%)
-Try to keep these touch n go today
-3 second eccentric motion on each rep
Metcon (AMRAP – Reps)
METCON:
“Spinnin’ Round…Round”
4 Rounds
AMRAP 1 Minute of each movement
Max Calorie Row
Max Kettlebell Swings (70,53)
Max Burpees
Rest 1:30 between Rounds

-With a running clock and no designated rest between movements
Extra Oly
EVERY :60 Seconds for 5 sets
3 Muscle Snatches (flat footed)
EVERY :90 Seconds for 5 Sets
3 Hang Snatch High Pulls (flat footed)
EVERY 2:00 for 5 Sets
3 Power Snatches

-with a continuous clock–keep adding 5-10lbs per set until you reach a heavy weight that you can manage for the remainder of the sets–


Tuesday

Tuesday

Pull-ups (EMOM 10)
-3-5 Kipping, C2B etc n
-Work on Kip and technique
-Sub technique work or negatives for those limited with strength
Metcon (Time)
“Synthesize”
7 Rounds
7 Strict Pullups
14 Wall Balls (20/14)
200m Run

Scaling options:
RX+ Use a Vest if you have it
L3: (5 Strict PU)
L2: (Negative/Banded PU) (14/10)
L1: (Ring Row w Pause) (5RDS)

*If weather is limiting factor for the run sub to 60 Double Unders or 30 Bodyweight Step ups(24,20) to substitute the 200m run instead of your normal rowing substitute.

Cash Out
-Monthly Challenge
B) Draper Forehead Curls 4×6
C) Single Arm DB Tri Ext 4×15-20

Monday

Monday

Push Press (1RM )
-In 15 mins establish a 1RM
Metcon (AMRAP – Reps)
“Head Jammin”
AMRAP 9
3-6-9-12-15-18
Handstand Pushups
Hang Power Cleans (155,105)

L3: (115,80) (AB-Mat)
L2: (95,65) (Off-Box)
L1: (65,45) (Pike HS Or Seated)


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