WOD

Fit Camp

Fit Camp

Warm-up
AMRAP 10
Teams of two:

100m run/jog
5 tire flips
10 hollow rocks
100m bear hug carry ( sandbag, slam ball,or wall ball)
Partner 1 completes all movements
Partner 2 holds the object in a bear hug until partner 1 needs it for the carry. Soon as Partner 1 Receives the object Partner 2 starts their run.
*If the object hits the ground 10 Burpee Penalty

Metcon (Time)
For Time:
400m run
30 Lateral box step ups (5 each side )
30 V-ups
30 Kb sumo Deadlift High pull 53,35
30 Sit ups
Rest 2 min
500m row
20 Lateral box step ups (5 each side )
20 V-ups
20 Kb sumo Deadlift High pull 53,35
20 Sit ups
Rest 1 min
1.5mi Bike
10 Lateral box step ups (5 each side )
10 V-ups
10 Kb sumo Deadlift High pull 53,35
10 Sit ups

Wednesday

Wednesday

Skill
12 Mins of Gymnastics Work
•HSPU/HS Walk/ Wall Walk
•Ring Dips, Bar Dips
JT The Farmer (Time)
3 Rounds for time of:
9 HSPU
15 Ring Dips
21 Push-ups
200m Farmers Carry 53/35#

Time Cap: 16 min

L3: Ab Mat HSPU; Horseshoe Dips
L2: Pike off Box; Band Dips, 35/26#
L1: Pike PU, Push-ups to box, 26/18#

Cash Out
1) DB Lateral Raise 4×15
2) Plank 4×1:00
3) V-ups 4×20

Tuesday

Tuesday

Futuristic Lover by CFNE (Time)
“Futuristic Lover” by CFNE
Front Squats 185,130#
10-9-8-7-6-5-4-3-2-1
Double Unders
10-20-30-40-50-60-70-80-90-100

Time Cap: 25 min
L3: 155/105# :10, :20, :30… attempts
L2: 115/80#
L1: Goblet Squat (heavy); 2x SU

Finisher
A) BB RDL 4×12
B) Sorenson Hold 4x :30

Monday

Monday

Gymnastics
EMOM 10 T2B Practice:
Ex. 2 K2E + 2 T2B each min

– Make an achievable goal that you can hold each min without fatiguing for later

2 Clean and Jerks
Every :90 for 6 sets
-Clean and jerk double
– work up to heavy NOT maximal
Metcon (Time)
“Hang Nail”

3 Rounds for time
10 Hang Clean And Jerks 135/95#
15 Toe 2 Bar

L3: 115/80#; Knee to Elbow
L2: 95/65# ; Knee Raise
L1: 75/55#; Toes to Post

Cash Out
5 Rounds – Super set this circuit
10 Strict Pullups Under hand grip – chest to bar is the goal
10 DB Rows Each Side
15 Face pulls
Rest about 1-2 minues after each circuit

Saturday

Saturday

Metcon (AMRAP – Rounds and Reps)
“60 Beats a Millisecond”

With a partner:
AMRAP 30
600m Run
60 Goblet Walking Lunges (53,35)
60 Situps
60 Box jump Overs (24,20)
60 Situps
60 Thrusters (45,35)
600m Run

L2: 35/26#, Step ups
L1: BW Lunge

-Partners perform the run together and can split up reps however they choose

Friday

Friday

Strength
EMOM 20
Even – 2 Deadlifts
Odd – 2 Power Cleans
Deadlift
Power Clean
Sumo Seven (AMRAP – Rounds and Reps)
“Sumo Seven”
AMRAP 7
7 Sumo Deadlift High Pull 95/65#
7 Lateral Burpees Over the Bar

L2: 75/55#
L1: 35/26# KB

Finisher
Endurance
3 RDS
15 Cal Row
15 Cal Ski
Rest 1 Min

Fit Camp

Fit Camp

Warm-up
3 Rounds
50 ft Waiter Carry R
10 Goblet Squats
15 V-ups
10 Bent Over Rows (5ea)
50 ft Waiter Carry L
10 Min Cap
Riding Dirty (Time)
For Time:

15-9-6
Cal Bike
Burpees
Rest 2 min
21 Cal Row
4 Ring MU
15 Cal Row
3 Ring MU
9 Cal Row
2 Ring MU

L2: 8-6-4 Dips or 15-12-9 Ring Row (feet elevated)
L1: Box Dips/ 15-12-9 H/R Pushup; RR feet flat

Choose Dips or Ring Rows Based on weaknesses

Wednesday

Wednesday

A: Metcon (AMRAP – Rounds and Reps)
“Team Med Ball Relay”
AMRAP 20
One athlete performs one round while the other rests
200m Medball Sprint (20,14)
10 Medball Sit-up throws to partner (20,14)

L2: 14/10#
L1: No weight

Finisher
4 Rounds
15 BB bicep Curls
20 Banded Tricep extensions
20 Back extensions

Tuesday

Tuesday

Weightlifting
Squat Snatch (EMOM 10)
-Perform 1 squat snatch
-Build up in weight each set; have a goal in mind for the final set and work backwards
TwerK (Time)
“TwerK”
15-12-9-6-3
Squat Snatch (95,65)
Toe 2 Bars
Rest 3:00
3-6-9-12-15
Over Head Squats (95,65)
Pullups

L3: 75/55#, Knee to Elbow
L2: 65/45#, Banded Pull-ups/Jumping
L1: Squat Clean, Front Squat; Ring Row/Knee raise

Cash Out
A) Sotts press 3×10
B) Farmer’s Carry 4x100m (heavy)

Monday

Monday

Cash Out
rear foot elevated split squat (3×12 ea)
DB Bench (3×12)

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