PERSONAL TRAINING
COMPLIMENTARY CONSULATION. INQUIRE NOW.
Workout Of The Day
Friday April 26th, 2024
Go for Broke
5 Rounds for Total Reps:
400 Meter Run
Max Unbroken Strict Pull-Ups
400 Meter Run
Max Unbroken Push-Ups
Fit Camp:
"Fight Gone Bad Style"
3 Rounds for time/1 minute each station with a minute break after all 5 Rounds
Minute One: Box Jumps or Step-Ups
Minute Two: PP
Minute Three: OH Squats with PVC Pipe
Minute Four: Plank
Minute Five: Hang Cleans
Minute Six: Rest
Time Cap: 33 Minutes
moreThursday April 25th, 2024
- For Time
- 50 Sit-Ups
- 400 meter Run
- 30 Lateral Burpees over DB
- 20 Front Squats Single Heavy DB
- Rest 2 minutes
- 50 Toe Touches
- 400 meter Run
- 30 Lateral Burpees over DB
- 20 Front Squats Single Heavy DB
- Rest 2 minutes
- 50 Sit-Ups
- 400 meter Run
- 30 Lateral DB Burpees
- 20 Front Squats Heavy Single DB
Wednesday April 24th, 2024
3 rounds for time:
50 wall-ball shots or wall-ball throws and catch
50 lateral burpee box jump-overs
♀ 14-lb ball to a 9-foot target, 20-inch box
♂ 20-lb ball to a 10-foot target, 24-inch box
Time cap: 20 minutes
Fit Camp:
Tuesday April 23rd, 2024
Deadlift
5-5-5-5-5-
then:
one mile run for time
Fit Camp:
4 RFT
400m run
15 DB Thrusters
30 Steps Walking Lunges
Buy Out:
100 Russian Twists (Count only the right side)
moreMonday April 22nd, 2024
3 rounds for time of:
15/21-calorie row
5 front squats heavy
Fit Camp:
10-9-8-7-6-5-4-3-2-1
DB Snatch
HSPU
Rest 2 minutes
10-9-8-7-6-5-4-3-2-1
Goblet Squats with single DB
Pushups
moreFriday April 19th, 2024
Strict Press from the Rack
3-3-3-2-2-1-1
PP
3-3-3
Push Jerk
2-2-2-
Fit Camp:
5 RFT
15 Single Tricep Behind the neck Presses
15 Hang Cleans
15 Front Squats
200m Run
moreThursday April 18th, 2024
Fight Gone Bad
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of...
moreWednesday April 17th, 2024
BackSquat from the Rack
5-5-5-
then 5 RFT
15 BackSquats 3/4 bodyweight
20 Pushups
Fit Camp:
50 Dumbbell Goblet Squats 50/35 lbs
50 Push Ups
50 Air Squats
50 Push Ups
50 Dumbbell Goblet Squats 50/35 lbs
moreMonday April 14th, 2024
5 RFT
15 Front Squats from the rack 65#
400m Run
Fit Camp:
2x
- 15-10-5 Reps for Time
- Dumbbell Thrusters
- Air Squats
- Burpees
Friday April 12th, 2024
Deadlift
1-1-1-
Fit Camp:
AMRAP 20
15 of Everything
Bicep Curls
French Press
Kickbacks
Russian Twists
100m Run
moreThursday April 11th, 2024
For time:
5-6-7-8-9-10-9-8-7-6-5
Overhead squats
10-12-14-16-18-20-18-16-14-12-10
Calorie row
♀ 55 lb
♂ 95 lb
Fit Camp:
Ladder of 2's/15 min
OH Squat with PVC PIPE
HR Pushups
moreWednesday April 10th, 2024
Amrap 10
Bent Over Rows 20/35lb DB
Stiff Legged DL
Superman's
Rest 2 Minutes
Amrap 10
20 Air Squats
30 Walking Lunges
Max Plank Hold
moreTuesday April 9th, 2024
Squat from the Rack:
5-5-5-5-5-
then:
"Helen"
3 RFT
400m Run
21 KB Swings 16/24kg
12 Pull-Ups
Fit Camp:
3 RFT
400m Run
21 Dual DB Front Squats
12 Burpees
moreMonday April 8th, 2024
Complete as many reps as possible in 10 minutes of:
8 sumo deadlift high pulls using KB
Fit Camp:
Tabata This:
:40 Sec on :20 Sec...
moreFriday April 5th, 2024
Power Snatch
3-3-3-3
Then:
"Randy"
75 Snatches 55/75#
Fit Camp:
400m Run
50 Dips
100 Pushups
200 Air Squats
400m Run
moreThursday April 4th, 2024
Power Clean: Work up to a heavy single
then:
5 RFT
15 Hang Cleans 75#
15 Box Jumps
Fit Camp:
AMRAP 20
15 KB Swings
10 KB Bent Over Rows (single kb)
8 HSPU off the ground
moreWednesday April 3rd, 2024
5 RFT
15 DL 155#
400m Run
Fit Camp:
4 RFT
20 Step-Ups
25 Loaded Squats (single or dual db)
30 Steps Walking Lunge
300m Run
moreTuesday April 2nd, 2024
Front Squat
Work up to a heavy 3
3-3-3-3-3
then:
30-30-30
Ball Slams
Pushups
Hollow Rocks
Fit Camp:
"Popeye"
- 3 Rounds Without Breaking
- 30 Curls (2x25/15 lb)
- 30 Strict Presses (2x25/15 lb)
- 30 Lateral Raises (2x25/15 lb)
- 30 Hammer Curls (2x25/15 lb)
- 30 Upright Rows (2x25/15 lb)
- 30 Push Presses (2x25/15 lb)
- 30 Curls (2x25/15 lb)
- 1 minute Rest
Monday August 1st, 2024
Strict Press off the Rack:
Work up to a heavy 2-2-2-2-
then:
"Goody Two-Shoes"
On the 1:30 x 10 Rounds:
10-1 Dumbbell Hang Clean & Jerks
Max Calorie Row
Fit Camp:
AMRAP 20
10 Plank to Pushup Position
5 DB Hang Snatch (per side)
10 Single DB Front Squat
20 Mt. Climbers count only the right leg
10 PVC Pipe Drop Snatch
moreGood Friday March 29th, 2024
Tabata This:
:40 Sec On/:20 Sec Of
4 Rounds per Tabata/1 min rest after each Tabata
1. Bicep Curls
2. French Press
3. Mid-Trap Raises
4. Hip Raises with DB
5. OH Squat with PVC Pipe
moreThursday March 28th, 2024
21-15-9-15-21-9
Romanian DL
Pushups
Fit Camp:
600m Run
100 Steps Walking Lunge
90 Pushups
80 Tabata Squats
70 Second Plank
60 Sit-Ups Athletes Choice
50 PP
600m Run
moreWAcky Wednesday March 27th, 2024
"The Extra Mile"
For Time:
400 Meter Run
4 Rounds For Time:
5 Dumbbell Front Squats (50/35)'s
5 Strict Pull-ups
400 Meter Run
3 Rounds:
5 Dumbbell Front Squats (50/35's)
5 Strict Pull-ups
400 Meter Run
2 Rounds:
5 Dumbbell Front Squats (50/35's)
5 Strict Pull-ups
400 Meter Run
1 Round:
5 Dumbbell Front Squats (50/35's)
5 Strict Pull-ups
Fit Camp:
10 Reps of Everything
6 Rounds
Thrusters 20/35#
Bent Over Rows 20/35#
Burpees 20/35#
moreHAPPY HANDSOME TUESDAY MARCH 26TH, 2024
50-40-30-20-10
Burpees
WallBalls
Fit Camp:
10 DB Snatch
10 yard Carry
10 DB Snatch
10 yard Carry
10 DB Snatch
10 yard Carry
10 DB Snatch
10 yard Carry
20 Ball Slams
30 Mt. Climbers
15 Ball Slams
30 Mt. Climbers
20 Ball Slams
30 Mt. Climbers
moreMonday March 25th, 2024
8 Rounds
5 of everything
Hang Cleans
Front Squats
Power Cleans
Hang Squat Cleans
PP
Athlete chooses load/should be able to move the load fairly quickly throughout.
Fit Camp:
AMRAP 25
200m Run
30 Air Squats
20 Single DB Squats
200m Run
30 Pushups off of single DB
20 Hand Release Pushups
200m Run
30 Sit-Ups Holding DB
20 Hollow Rocks
moreFriday March 22nd, 2024
21-15-9
WallBalls
Burpees
Fit Camp:
- Four Tabatas in 19 minutes
- Tabata Russian Twists
- Rest 1 minute
- Tabata Reverse Lunges
- Rest 1 minute
- Tabata Single DB Thrusters
- Rest 1 minute
- Tabata Behind the Neck Press holding Single DB with Both hands
On a 19-minute clock, perform the prescribed work in the order written.
Tabata is 20 seconds of work followed by 10 seconds of rest, for 8 intervals. You can add extra weight for the Russian Twists
moreThursday March 21st, 2024
For Time:
3-6-9-12-15
Power Cleans
Row Calories 20
Push Jerks
Row Calories 40
Barbell: 75/110#
Fit Camp:
AMRAP 30
30 Air Squats
20 Box Jumps
32 m Walking Lunge
20 HR Pushups
15 Burpees
200m Run
moreWednesday March 20th, 2024
JERRY
For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run
Fit Camp:
3 Rounds :40 Sec on/:20 Sec Rest
DB Squats into Press
KB Swings
Pushups
Alternating Box Step-Ups
Rest 2 minutes
3 Rounds :40 sec of work/:20 Sec off
Bicep Curls
Bent Over Rows
Skier's Move
DB French Press
moreTuesday March 19th, 2024
21-15-9
DL 125/165#
Box Jumps
Pushups
Rest 4 minutes
1 mile run
Fit Camp:
21-15-9
DB Snatch Rt. Arm
Left Arm Carry OH 100m
:60 Sec Plank
into:
21-15-9
DB Snatch Left Arm
Rt. Arm Carry OH 100m
60 Shoulder Taps
moreFriday March 15th, 2024
"Nancy"
5 RFT
400m Run
15 OH Squats 65/95#
Fit Camp:
4 RFT
200m Run
15 Pike HSPU
20 Hollow Rocks
50 Air Squats
moreThursday March 14th, 2024
Hang Clean
3-3-3-3-3-
then:
1 mile run
1 mile row
200 single jumpropes
Fit Camp:
Amrap 3:00 x 5/one minute break between rounds
15 KB Swings
10 SDLHP
5 Lateral Jumps over KB
moreWednesday March 13th, 2024
BackSquat /Reverse Lunge Ladder
Ladder of 2's
Empty Bar BackSquat 35/45#
Reverse Lunges
Fit Camp:
Tabata This!
:40 sec per Tabata/:20 Sec off
4 Tabatas per movement/1 minute rest between tabatas
Front Squats with DB's 20/35
Burpees
Dips
Pushups
Jumping Lunges or Forward and Reverse Lunges
moreTuesday March 12th, 2024
20 MIN AMRAP OF
15 Air Squats
10 Dumbbell Push Presses
5 Dumbbell Power Snatches (per arm)
Fit Camp:
Amrap 10
15 Bicep Curls
15 Kickbacks
15 PP
20 Tabata Squats
Rest 2 minutes
Amrap 10
16 Step-Ups or 10 Box Jumps
20 KTE
25 Supermans
moreWednesday March 6th, 2024 (Copy)
"Cindy Meets The Devil"
1-2-3-4-5-6-7-8-9-10
5 Pull-Ups
10 Pushups
15 Air Squats
Fit Camp:
Amrap 18
5 Sumo Dual DB DL 15/25#
6 Sumo Dual DB Clean
7 PP
8 Reverse Lunges with DB's
moreWednesday March 6th, 2024
"Cindy Meets The Devil"
1-2-3-4-5-6-7-8-9-10
5 Pull-Ups
10 Pushups
15 Air Squats
Fit Camp:
Amrap 18
5 Sumo Dual DB DL 15/25#
6 Sumo Dual DB Clean
7 PP
8 Reverse Lunges with DB's
moreTuesday March 5th, 2024
5-10-15-20-25
Romanian DL 85lbs
Pushups
Ab-Mat Sit-Ups'
Fit Camp:
"BlackHawk"
30 Box Jumps
15 Hang Squat Cleans DB 20/35#
20 Box Jumps
10 Squat Cleans
10 Box Jumps
5 Hang Squat Cleans
moreMonday March 4th, 2024
Front Squat From The Rack:
5-5-5-5-5-
then:
1 mile Run
50 Burpees
1 mile Row
Fit Camp:
Amrap 8
10 PP 20/35#
12 Front Squats 20/35#
15 Stiff Legged DL 20/35#
Rest 2 Minutes
Amrap 8
10 Hindu Pushups
12 Clapping Pushups
15 Tabata Squats
moreMarch 1st, 2024
"Open Workout 24.1"
For Time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Time Cap: 15 minutes
Fit Camp:
21 DB Snatch Rt. Arm
15 Burpees
21 DB Snatch L. Arm
15...
moreThursday February 29th, 2024
Deadlift
3-3-3
2-2-2
1-1-1-
then:
21-15-9
DL 125#
DB Strict Press 15# unbroken
Fit Camp:
400m Run Buy In:
5 Rounds
15 of everything: (not for time)
45 degree angle Front Raises
Bicep Curls
Strict Press
Buy-Out is 800m Run
moreWednesday February 28th, 2024
"Down With The Sickness"
5 Rounds For Time:
400m Run
12 Thrusters (75/55)
12 Burpees
12 Pull-ups
Fit Camp:
Tabata Style
:40 Sec on :20 Sec off x 4 Rounds per Tabata
KB SDLHP
Walking Lunges
Plank Hold
Dips
Up Downs
moreMonday February 26th, 2024
"Medulla Oblongata"
On the 2:00 x 10 Rounds:
30 Double Unders
10 Kettlebell Swings (70/53)
Max Calorie Row
Fit Camp:
30 DB Front Squats
200m Run
20 Front Squats
200m Run
15 Front Squats
200m Run
into:
2 Rounds
50 Pushups
30 Tricep Pushups
25 Hollow Rocks
moreWednesday February 21st, 2024
4 RFT
400m Run
15 Hang Power Cleans 65#
10 Front Squats no rack 65#
10 Reverse Lunges Load on Back 65#
Fit Camp:
4 Rounds
5 Ha5 Single DB Hang Clean to Front Squat to Thruster (per arm)
ng Power Snatch to a Shoulder Press (per arm)
12 Hip Raises with left leg out
12 Hip Raises with right leg out
20 Swimmers
moreTuesday February 20th, 2024
30-20-15
Deadlift 125#
Step-Ups DB 20lbs
Ring Rows
Fit Camp:
3 Sets
15 of Everything
Bicep Curls
Strict Shoulder Press
Kickbacks or French Press
into:
3 Rounds
30 Steps Walking Lunge
30 Russian Twists with db count only one side
15 GTOH with dual db's
into:
2 Rounds
200m Run
15 Burpees
20 Air Squats
moreMonday February 19th, 2024
21-15-9
Dual DB Front Squats
Dual DB Thrusters
Dual DB Bent Over Rows
Pushups off of DB's
Fit Camp:
4 Rounds
7 Rt. Arm Thruster
7 L. Arm Thruster
7 Rt. Arm Front Squats
7 L. Arm Front Squats
7 Rt. Arm DB Bent Over Row
7 L. Arm Bent Over Row
14 Pushups
moreFriday February 16th, 2024
15-10-15-10-15-10
Hang Power Clean 70#
Stiff Legged DL
Fit Camp:
AMRAP 20
60 Rope Shakes
20 KB Swings
15 SDLHP
200m Run
moreThursday February 15th, 2024
"Jackieish"
1000m Run
1000m Row
50 Thrusters 45# all
30 Pullups
Fit Camp:
- For Time
- 10-8-6-4
- DB Devil Press
- DB Reverse lunge
- DB Push Up
- DB Front Squat
- DB Push press
- DB Deadlift
- V-Up
- Burpee Box Jump
Tuesday February 14th, 2024
HAPPY VALENTINE'S DAY GUYS!
- Two Parts (with a Partner)
- (A) "Tunnel of Love," For Time:
- 1000 meter Row or Run (Partner 2 Jumps Rope*)
- *Switch every 500 meters; For each jump rope break both partners rest 15 seconds (mandatory)
- (B) "Roses are Red, Violets are Blue...So are Medicine Balls," AMRAP in 20 minutes of:
- 50 Partner Med Ball Russian Twists (20 lb)
- 40 Partner Med Ball Sit-Ups (20 lb)
- 30 Slam Balls (20 lb)
- 20 Wall Ball Shots (20 lb)
- Use a single medicine ball throughout
Tuesday February 13th, 2024
21-15-9
DL 145#
Box Jumps
Rest 2 min
21-15-9
KB SDLHP
Hollow Rocks
Fit Camp:
150 Air Squats
100 Step-Ups
75 Single DB Squats
60 Dips
50 Reverse Lunges
400m Run
moreMonday February 12th, 2024
30-30-30
DB Snatch
DB Step-Ups
Pushups
buy-out is 1 mile run
AMRAP 25
12 DB Snatch
25 Hips Raises with DB
15 French Press
20 Russian Twists
moreFriday February 9th, 2024
5-10-15-20-25
Romanian DL 85lbs
19-20-30-40-50
Pushups
Fit Camp:
TABATA FRIDAY
:40 sec on :20 sec off
3 Tabatas per movement/no rest between Tabatas
1. Air Squat
2. Plank Shoulder Taps
3. Squat w/High Knee
4. Slow Mt. Climber
4. 90 Degree Squat Jump
5. Fast Mt. Climber
6. Swimmer (mod is Knee High Arm Pull)
7. Pushups
8. Tricep Pushups
moreThursday February 8th, 2024
Hang Clean to PP to Front Squat=one rep
8 RFT
5 HC to PP to Front Squat
15 KB Swings
15 SDLHP
Fit Camp:
150 KB Swings
Everytime you drop 200m Run
into:
50 Pushups
50 Hip Raises
50 Leg Raises
moreTuesday February 6th, 2024
- 8 Rounds For Time
- 200 meter Run
- 11 Dumbbell Burpee Deadlifts 35#
Fit Camp:
- 6 Rounds for Time
- 8 Goddessmakers* (2x35/25 lb)
- 200 meter Run
- Rest 2 minutes
- *1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken)
Monday February 5th, 2024
- For Max Reps in 30 minutes
- 0:00-5:00
- Max Burpee Box Jump-Overs (24/20 in)
- Rest 5 minutes
- 10:00-14:00
- Max 10 meter Shuttle Runs
- Rest 4 minutes
- 18:00-22:00
- Max Power Cleans 80lbs
- Rest 3 minutes
- 25:00-27:00
- Max Wall Ball Shots in the air
- Rest 2 minutes
- 29:00-30:00
- Max Unbroken Pull-Ups or Ring Rows (single attempt)
Friday February 2nd, 2024
Tabata This
:20 sec on/:10 sec
4 Tabatas per movement no breaks between movements
L. Side Plank Holds
Plank Drags
R. Side Plank Holds
Front Raises
Skull Crushers
Russian Twists
Hop Overs
Air Squats
Rt. Arm Kickback
L. Arm Kickback
moreThursday February 1st, 2024
- For Time
- 50 Sit-Ups
- 400 meter Run
- 30 Lateral Barbell Burpees
- 20 Front Squats 75lb
- Rest 2 minutes
- 50 Toes-to-Bars
- 400 meter Run
- 30 Lateral Barbell Burpees
- 20 Front Squats 75lb
- Rest 2 minutes
- 50 Sit-Ups
- 400 meter Run
- 30 Lateral Barbell Burpees
- 20 Front Squats 75lb
- Time Cap: 35 minutes
Wednesday January 31st, 2024
21-15-9
DL 135#
Ring Rows
Step-Ups with DB's 20#
into:
1 mile run
Fit Camp:
3 minutes of Air Squats
3 minutes of Single Arm Shoulder to OH/Switch every 30 Reps
3 minutes of Step-Ups
3 minutes of KB Swings
3 minutes of Pushups
moreTuesday January 30th, 2024
BackSquat from the Rack
5-5-5-5-5-
then:
400m Run x 4, equal run to rest times
Fit Camp:
- AMRAP in 17 minutes
- 50 Double-Unders
- 12 Dumbbell Seasaw Rows
- 12 Dumbbell Floor Presses
- 1 minute Dumbbell Floor Press Hold
Monday January 29th, 2024
- For Time
- 1,000/800 meter Row
- 50 Thrusters (45/35 lb)
- 30 Lateral Burpees Over the Barbell
- 50 Thrusters (45/35 lb)
- 1,000/800 meter Row
Fit Camp:
- For Time
- 50-40-30-20-10 reps of:
- AbMat Sit-Ups
- Front Rack Reverse Lunges
- Directly into, 5 Rounds of:
- 30 Shuttle Runs (10 meters)
- 15 Snatches
Friday January 26th, 2024
6 Rounds
10 Hang Clean (bar or db) 75# or 25#
200m Run
30 Russian Twists with any load
Fit Camp:
4 Tabatas 40 sec on: 20 sec off
4 Rounds per Tabata with one minute break after each Tabata
1: Pineapple Shuttle Runs
2: Ball Slams
3: Hip Raises
4: Lateral Raises with DB or Band
moreThursday January 25th, 2024
100 Air Squats
25 Box Jumps
then"
7 Rounds
7 Thrusters 25# Rt.
7 Thrusters 25# L.
7 Box Jumps
Fit Camp:
100 Air Squats
then:
7 Rounds
7 L. Bent Over Rows
7 R. Bent Over Rows
7 Box Jumps or 7 Burpees and 10 Step-Ups
then:
3 Rounds
30 Russian Twists
30 Tricep Pushups
:60 Second Plank
moreWednesday January 24th, 2024
HAPPY BIRTHDAY YESLY!!
32 of EVERYTHING!!!!
BURPEES
BOX JUMPS
KB GOBLET SQUATS
PULLUPS
SIT-UPS
BACKEXTENSIONS OR SUPERMANS
WALKING LUNGES HOLDING LOAD
KB SDLHP
JUMPS OVER KB
moreTuesday January 23rd, 2024
Amrap 20
15 DL 125#
20 Curtsy Lunges
25 KB Swings 16kg
Fit Camp:
21-15-9
Front Squats
Bicep Curls
Strict Press
into:
18-12-9
Thrusters
Hammer Curls into Strict Pres or PP
400m Run Buy-Out
moreMonday January 22nd, 2024 (Copy) (Copy) (Copy) (Copy)
1,600m Row or Run
50-100-150 Broken Up Any Way
50 Burpees
100 DB Thrusters
150 Pushups
1,600m Row or Run
Fit Camp:
400m Run
50-100-150 Broken Up any way
Walking Lunge Steps
DB Alternating Snatch
Pushups
400 Run
moreMonday January 22nd, 2024 (Copy) (Copy)
1,600m Row or Run
50-100-150 Broken Up Any Way
50 Burpees
100 DB Thrusters
150 Pushups
1,600m Row or Run
Fit Camp:
400m Run
50-100-150 Broken Up any way
Walking Lunge Steps
DB Alternating Snatch
Pushups
400 Run
moreMonday January 22nd, 2024 (Copy)
1,600m Row or Run
50-100-150 Broken Up Any Way
50 Burpees
100 DB Thrusters
150 Pushups
1,600m Row or Run
Fit Camp:
400m Run
50-100-150 Broken Up any way
Walking Lunge Steps
DB Alternating Snatch
Pushups
400 Run
moreMonday January 22nd, 2024
1,600m Row or Run
50-100-150 Broken Up Any Way
50 Burpees
100 DB Thrusters
150 Pushups
1,600m Row or Run
Fit Camp:
400m Run
50-100-150 Broken Up any way
Walking Lunge Steps
DB Alternating Snatch
Pushups
400 Run
moreTHURSDAY JANUARY 18TH, 2024
21-15-9
BackSquat 65#
DB Stiff Legged DL
400m Run
Fit Camp:
10 min Legs
15 Single DB Squat Hold 5 second bounce stand up
20 Reverse Walking Lunges
10 Rt. Single Leg Stiff DL
10 Rt. Single Leg Stiff DL
rest 2 minutes
8 minute Abs
30 Leg Raises
20 Pulse Sit-Ups
10 Single Leg V-Ups (per Leg)
moreWEDNESDAY JANUARY 17TH, 2024
- Four Tabatas in 19 minutes
- Tabata Alternating Dumbbell Hang Snatches (50/35 lb)
- Tabata Plyo Push-Ups
- Tabata Sit-Ups
- Tabata Dumbbell Ground-to-Overheads (50/35 lb)
- Rest 1 minute after each Tabata
On a 19-minute clock, complete 4 Tabatas of the following movements: Alternating Dumbbell Hang Snatches, Plyo Push-Ups, Sit-Ups, and Dumbbell Ground-to-Overheads. Tabata is 8 rounds of 20 second work and 10 second rest. Rest 1 minute after...
moreTUESDAY JANUARY 16TH, 2024
10-20-30
DL 125#
20-40-60
Calorie Row
Fit Camp:
3 RFT
400m Run
25 Box Jumps/Step-Ups
20 Single DB BTN Tricep Press
15 Single DB Squats
10 Reverse Lunges (per leg)
moreMONDAY JANUARY 15TH, 2024
Flat Bench Press
5-5-5-5-5
Seated-Single DB Shoulder Press Rt. Arm/L. Arm
Switch Arms until you’ve completed 3 sets per arm
10-10-10
Single Arm Tricep Kickback/Single Arm Lateral Raise
Switch Arms until you’ve completed 3 sets per arm
15-15-15
then:
5 Rounds
15 KB Swings 16kg
10 Goblet Squats
Fit Camp:
Part 1:
AMRAP 10
15 KB Swings
20 Sit-Ups
25 Air Squats
Rest 2 minutes
Part 2:
AMRAP 10
7 Single Arm DB Thruster Rt.
7 Single Arm DB Thruster L.
20...
moreFRIDAY JANUARY 12TH, 2024
For time:
21-15-9
Front Squats 65#
42-30-18
Ring Rows
1 mile run buy-out
Fit Camp:
Pair Up! Groups of 2
60 Wall Ball Throws 6 feet apart
70 Box Jumps or Step-Ups (one partner works one partner holds plank)
60 Ball Throw Sit-Ups (together)
200m Run together
120 Tabata Squats
40 count Rope Shakes (one Legged)
200m Run Together
moreWEDNESDAY JANUARY 9TH, 2024
AMRAP 16
12 3 inch DL Pull (start DL 3 inches from the ground) 120#
20 Box Jumps
20 Tricep Pushups
Fit Camp:
6 Rounds For Time:
- 6 Power Cleans
- 6 Hand-release Pushups
- 40 Alternating Plank Shoulder Taps (total)
MONDAY JANUARY 8TH, 2024
BackSquat
5/5/5/5/5
then:
3 Rounds
500m Row
20 Ring Rows
25 Pushups
Fit Camp:
7x Front Squats Bounce at the bottom 5 count into
7 Front Squats into 10 Air Squats
Repeat 4 x
then:
4 Rounds
15 Bicep Curls
12 PP
10 Bent Over Rows Stiff Legged into
7 Single Leg Row Per Leg
moreFRIDAY JANUARY 5TH, 2024
HAPPY FRIDAY!
5 Rounds
10 Strict Press
12 Laterals
15 Kickbacks
into:
4 Rounds
16 Plank to Pushup Position
12 Reverse Lunges with DB’s
10 Front Squats
moreWEDNESDAY JANUARY 3RD, 2024
21-15-9-15-9
DL 125#
Ring Rows
Pushups
Fit Camp:
Fight Gone Bad Style
One minute a each station with a rest after all 5 Stations
Minute One: Rope Shakes
Minute Two: KB Swings
Minute Three: Pushups
Minute Four: Tabata Squats
Minute Five: Leg Raises
Minute 6: Rest
moreTUESDAY JANUARY 2ND, 2024
10 Rounds
10 BackSquats 55/75
10 BTN Push Press
Every Round Switch from BackSquat to Front Squat
and do BTN Press on BackSquats and Regular PP on Front Squats
Immediately into 1 mile run for time
moreTUESDAY DECEMBER 26TH, 2023
5 RFT
15 Single DB Front Squats 20/35#
10 Rt. Arm PP
10 L. Arm PP
20 Leg Raises Holding DB
BUY OUT:
600m Run
moreFRIDAY DECEMBER 22ND, 2023
12 Days of Christmas Wod
- For Time, adding one movement per round:
- 1 Sumo Deadlift High-Pull (75/55 lb)
- 2 Thrusters (75/55 lb)
- 3 Push Presses (75/55 lb)
- 4 Power Cleans (75/55 lb)
- 5 Power Snatches (75/55 lb)
- 6 Kettlebell Swings (53/35 lb)
- 7 Pull-Ups
- 8 Knees-to-Elbows
- 9 Box Jumps (24/20 in)
- 10 Double-Unders
- 11 Burpees
- 12 Overhead Walking Lunges (45/25 lb Plate)
THURSDAY DECEMBER 21ST, 2023
HAPPY BIRTHDAY KIM!!!!
56 OF EVERYTHING!
BURPEES
HAND RELEASE PUSHUPS
KB SWINGS
400m RUN
SDLHP
AIR SQUATS
DIPS
400M RUN
moreWEDNESDAY DECEMBER 20TH, 2023
12-9-6-3-6-9-12
Deadlift 135#
Ring Rows
Fit Camp:
10 Rounds
10 DB Thrusters
10 Bicep Curls into Strict Press
moreMONDAY DECEMBER 18TH, 2023
- For Time
- 50 Sit-Ups
- 400 meter Run
- 30 Burpees
- 20 Front Squats 75#
- Rest 2 minutes
- 50 lying Toe Touches
- 400 meter Run
- 30 Burpees
- 20 Front Squats 75#
- Rest 2 minutes
- 50 Sit-Ups
FRIDAY DECEMBER 15TH, 2023
Amrap 16
8 L Arm DB PP
8 R Arm DB PP
10 R Arm Reverse Lunges holding DB
10 L Arm Reverse Lunges holding DB
15 Goblet Squats with DB
30 Russian Twists with DB
moreTHURSDAY DECEMBER 14TH, 2023
AMRAP 20
16 ALTERNATING DB SNATCHES
20 HAND RELEASE PUSHUPS
25 BUTTERFLY SIT-UPS
FIT CAMP:
5 RFT
15 KB SDLHP
25 TABATA SQUATS
200M RUN
moreWEDNESDAY DECEMBER 13TH, 2023
Amrap 20
16 Alternating DB Snatch
20 Hand Release Pushups
25 Butterfly Sit-Ups
Fit Camp:
4 RFT
15 DB Bent Over Row Left
15 DB Bent Over Row Rt.
12 Kickbacks L. Arm
12 Kickbacks R. Arm
20 Superman’s
20 Tricep Pushups
Buy-Out is:
100 Walking Lunge
moreTUESDAY DECEMBER 12TH, 2023
AMRAP 20
15 BACKSQUAT 100#
400m Run
Every Run add 10lbs to the load
Fit Camp:
AMRAP 20
10 DB POWER CLEANS
10 DB SNATCH
7 BURPEES
moreMONDAY DECEMBER 11TH, 2023
4 RFT
30/24 Calorie Row
20 Box Jumps
10 Power Cleans 95#
Fit Camp:
4 Rounds
15 Chest Press
15 Pushups
followed by:
4 Rounds
7 Rt. Arm Thruster
7 L. Arm Thruster
10 Bicep Curls
moreTHURSDAY DECEMBER 7TH, 2023
Find a Heavy 5×5
Strict Press
Front
then:
Amrap 12
10 Bicep Curl to Strict Press
20 Tricep Pushups
30 Jump Squats
Fit Camp:
Amrap 15
8 Thrusters
10 Good Mornings
15 Bicep Curl to Strict Press
20 Tricep Pushups
once 15 min is up:
Buy-Out
800m Run
moreTUESDAY DECEMBER 6TH, 2023
6 RFT
60 Dubs
30 KB Swings
15 Burpees
Fit Camp:
3 RFT
400m Run
30 KB Swings
20 KB Snatch or KB SDLHP
buy-out is
50 jump squats
moreMONDAY DECEMBER 4TH, 2023
HAPPY BIRTHDAY TO ME!
5 RFT
15 Front Squats
20 Air Squats
25 Pushups
Rest 1 minute
4 RFT
15 PP
20 Reverse Lunges
15 HSPU
Buy Out is 400m Run
moreFRIDAY DECEMBER 1ST, 2023
AMRAP 17
7 Power Snatch 55lbs
12 Reverse Lunges with bar on back 55lbs
20 Leg Raises
Fit Camp:
4 Rounds
12 Floor Press 20/35#
15 Pushups
15 Tricep Pushups
into:
4 Rounds
12 Thrusters 20/35#
10 Bent Over Rows
20 Steps Walking Lunge
into:
3 Rounds
30 Russian Twists
20 Leg Raises
20 Plank to Pushup Position
moreTHURSDAY NOVEMBER 30TH, 2023
3 RFT
20 Deadlifts 135#
25 Box Jumps
400m Row
Fit Camp:
- 400m Run
- 40 Russian Kettlebell Swings (24/16 kg)
- 40 Kettlebell Taters (24/16 kg)
- 300 meter Run
- 30 Russian Kettlebell Swings (24/16 kg)
- 30 Kettlebell Taters (24/16 kg)
- 200 meter Run
- 20 Russian Kettlebell Swings (24/16 kg)
- 20 Kettlebell Taters (24/16 kg)
- 100 meter Run
- 10 Russian Kettlebell Swings (24/16 kg)
- 10 Kettlebell Taters (24/16 kg)
A Kettlebell Tater is a kettlebell swing...
moreWEDNESDAY NOVEMBER 29TH, 2023
“Fortitude”
Alternating on the minute x 30
Minute One: Row
Minute Two: Burpees
Scoring is lowest round of Calories on Row and lowest number of burpees
Fit Camp:
Amrap 20
16 Alternating DB Snatch
7 Burpees
10 Box Jumps or 20 Step-Ups
moreTUESDAY NOVEMBER 28TH, 2023
BACKSQUAT
ON THE 3:00 X 3 SETS
5-5-5-
First work up to an 80% and build heavy.
then:
AMRAP 12
5 Pull-Ups
10 Box Jumps
15 Front Squats 20lbs all
Fit Camp:
AMRAP 14
15 Bicep Curls
15 Tricep Kickbacks
12 Shoulder Strict Press
Rest 1 min
Amrap 9
25 Superman’s
25 Hip Raises
25 Dips
12 Strict Bicep Curl to Shoulder Press
moreMONDAY NOVEMBER 27TH, 2023
“The Nice List”
2 Rounds For Time:
1,200/1,000m Row
25 Power Cleans 75#
1,200/1,000m Row
25 Push Jerks 75#
Fit Camp:
50 Dumbbell Goblet Squats 55/35 lbs
50 Push Ups
50 Air Squats
50 Push Ups
50 Dumbbell Goblet Squats 55/35 lbs
moreFRIDAY NOVEMBER 24TH, 2023
AMRAP 20
15 PP
10 Front Squats
8 Thrusters
Rest 2 minutes
AMRAP 6
30 Russian Twist
20 Leg Raises
20 Steps Walking Lunge
moreWEDNESDAY NOVEMBER 22ND, 2023
HAPPY BIRTHDAY TO DANI!
11/22/2004
19 of Everything!
KB Swings 16/24kg
Tricep Pushups
Box Jumps
Rest 2 minutes
KB SDLHP
Dips
Mt. Climbers
moreTUESDAY NOVEMBER 21ST, 2023
Front Squat
On the 3:00 x 3 Sets:
1-1-1 Front Squat
*Start first working set at 85% & build to heavy
SCORE: Heaviest set completed for 1 repetition.
AMRAP 9:
6 Thrusters 75#
6 Burpees over Bar
Fit Camp:
5-10-15-20-25
Front Squats 20/35#
Plank to Pushup Position
Bicep Curls
moreMONDAY NOVEMBER 20TH, 2023
HAPPY BIRTHDAY RORI 11/19
HAPPY BIRTHDAY ELENA 11/20
6 ROUNDS
12 DB SWINGS RT. ARM
12 DB SWINGS LEFT ARM
12 SINGLE ARM BENT OVER ROW RT.
12 SINGLE ARM BENT OVER ROW LEFT
15 SUPERMAN’S
REST 1 MINUTE
5 ROUNDS
7 RT. ARM DB THRUSTER
7 LEFT ARM DB THRUSTER
20 PUSHUPS
20 LEG RAISES
moreFRIDAY NOVEMBER 17TH, 2023
21-15-9
Thrusters 65#
Floor Press 65#
rest 5 minutes
21-15-9
Pull-Ups
Hollow Rocks
Fit Camp:
40 Front Racked DB Walking Lunges 20/35#
50 Dual DB Front Squats 20/35#
60 Box Step-Ups with DB’s
40 Hollow Rocks
50 Superman’s
60 Hip Raises with DB on hip
moreTHURSDAY NOVEMBER 16TH, 2023
For Time:
800m Run
40 Single DB Push Jerks 35#
30 Pull-Ups
800m Run
Fit Camp:
- Four Parts in 12 minutes
- EMOM for 3 minutes:
- 15 Dumbbell Rows (2x30 lb)
- 10 Push-Ups
- EMOM for 3 minutes:
- 10 Dumbbell Rows (2x40 lb)
- 10 Push-Ups
- EMOM for 3 minutes:
- 5 Dumbbell Rows (2x45 lb)
- 10...
WEDNESDAY NOVEMBER 15TH, 2023
“DT”
5 RFT
12 DL 105#
9 Hang Power Clean
6 Push Jerks
Time Cap: 13 minutes
Fit Camp:
AMRAP 15
60 Rope Shakes
15 Laterals
25 Dips
rest 2 minutes
AMRAP 15
15 PP
15 KickBacks
30 Tabata Squats
moreTuesday November 14th, 2023
"CrossFit Total"For Total Load:
- Back Squats
- Strict Presses
- Deadlifts
Add maximum lifts together for your CrossFit total. Athletes have three opportunities to establish max loads.
Fit Camp:
For Time:12, 9, 6, 3, 6, 9, 12
- Thrusters
- Burpees
Monday November 13th, 2023
- For Time "Irvine"
- 400 meter Run
- 23 Push-Ups
- 53 Goblet Squats (53/35 lb)
- 400 meter Run
- 23 Push-Ups
- 53 Kettlebell Swings (53/35 lb)
- 400m run
Friday November 10th, 2023
HONORING OUR VETERAN'S TODAY!
- For Time
- 6 Rounds of:
- 11 Mountain Climbers
- 11 Power Cleans (95/65 lb)
- Rest 2 minutes
- Then, 6 Rounds of:
- 19 Hand Release Push-Ups
- 18 Box Jump Burpees
- 100 meter Run
With a running clock, completed the prescribed work as fast as possible (“For Time“). Athlete will start with 6 rounds of 11 Mountain...
moreThursday November 9th, 2023
9 Rounds
10 Tricep Pushups
9 Strict PullUps
8 HSPU
7 Burpees
Fit Camp:
4 RFT
10 Stiff Legged DL to a Bent Over Row
400m Run
30 Mt. Climbers off of DB's
10 Renegade Rows
7 Burpees
moreWednesday November 8th, 2023
7 ROUNDS OF
14 Dumbbell Power Snatches 35lbs
14 Dumbbell Goblet Squats 35lbs
14 Dumbbell Overhead Squats 20lbs
FIT CAMP:
AMRAP 17
10 of Everything
Laying Chest Press
Laying Shoulder Press
Front Pulls
Reverse Lunges with DB's
moreTuesday November 7th, 2023
15 MIN AMRAP OF
30 Push Ups on Dumbbells
30 Dumbbell Deadlifts 2×50/35 lbs
Fit Camp:
20 MIN AMRAP OF
15 Air Squats
10 Dumbbell Push Presses
5 Dumbbell Power Snatches
moreMonday November 6th, 2023
AMRAP 20
10 HANG SQUAT CLEANS DB 20/35#
15 BOX JUMPS
16 CALORIE ROW
FIT CAMP:
AMRAP 10
10 RT. ARM DB THRUSTER
10 LEFT ARM DB THRUSTER
25 SIT-UPS
12 CLAPPING PUSHUPS/20 REGULAR PUSHUPS
REST 2 MINUTES
AMRAP 8
12 BICEP CURLS
15 DIPS
8 BURPEES OR 30 SKI MOVES
moreFriday November 3rd, 2023
STEVEN SKIPTON SR.
- For Time
- 400 meter Run
- 25 Kettlebell Swings (1.5/1 pood)
- 25 Burpees
- 25 Air Squats
- 25 Single-Arm Kettlebell Push Press (1.5/1 pood)
- 1 mile Run
- 25 Kettlebell Swings (1.5/1 pood)
- 25 Burpees
- 25 Air Squats
- 25 Single-Arm Kettlebell Push Press (1.5/1 pood)
- 400 meter Run
JORDAN (HERO WOD)
- For Time
- 100 Kettlebell Swings (24/16 kg)
- 100 Sit-Ups
- 100 Air Squats
- 100 Push-Ups
Thursday November 2nd, 2023
"The Dark Side"
AMRAP 17:
Buy-In: 1,000m Run
Directly Into...
10-20-30....
Dumbbell Snatches 35# All
Front Squats (75/55)
Fit Camp:
AMRAP 8
15 Lateral Raises
15 Front Pulls
15 Palms Out Bicep Curls
REST 2 MINUTES
AMRAP 6
30 RUSSIAN TWISTS
20 LEG RAISES
25 SUPERMAN'S
REST 1 MINUTE
AMRAP 6
100 FAKE JUMP ROPES
30 TABATA SQUATS
moreWednesday November 1st, 2023
"The Chief" [BENCHMARK]
AMRAP 3:00 x 5 Rounds:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1:00 between rounds
SCORE:Total rounds and reps completed in 3 minutes, sum totaled across 5 rounds.
Scoring: Rounds + Reps
Fit Camp:
- AMRAP in 26 minutes
- 6 Burpees
- 11 Bicep Curls heavy
- 12 Weighted Lunges heavy
- 17 Pushups
Tuesday October 31st, 2023
HAPPY HALLOWEEN!
"NIGHTMARE ON ELM STREET"
- 2 Rounds for Time
- 10 Devil Presses (2x50/35 lb)
- 400 meter Run
- 31 Dumbbell Sumo Cleans (2x50/35 lb)
- 300 meter Run
- 31 Dumbbell Floor Presses (2x50/35 lb)
- 200 meter Run
- 31 Dumbbell Front Squats (2x50/35 lb)
- 100 meter Run
- 10 Devil Presses (2x50/35 lb)
- Rest 2 minutes
Monday October 30th, 2023
Every minute for 30 minutes, alternate between:
Run 200 meters
6 box jump-overs + 10-yard sled push
20 steps walking lunge
Fit Camp:
AMRAP 5
10 FRONT SQUATS
15 TRICEP PUSHUPS
REST 1 MINUTE
AMRAP 5
10 STRICT PRESS
15 DIPS
REST 1 MINUTE
AMRAP 5
15 BICEP CURLS
20 LEG RAISES
REST 1 MINUTE
400M RUN
moreFreaky Friday October 27th, 2023
HAPPY BIRTHDAY CAROL!!!!!
42 OF NOTHIN
2 ROUNDS OF 21
GOBLET SQUATS
RT. ARM BENT OVER ROW
LEFT ARM BENT OVER ROW
HIP RAISES WITH DB
TRICEP PUSHUPS
SHOULDER TAPS
TOE TOUCHES
WALKING LUNGE STEPS
RUSSIAN TWISTS
PUSHUPS
moreWednesday October 25th, 2023
- AMRAP in 18 minutes
- 12 Alternating Dumbbell Snatches (50/35 lb)
- 25 meter Farmer's Carry (2x50/35 lb)
- 9 Dumbbell Front Squats (2x50/35 lb)
- 25 meter Farmer's Carry (2x50/35 lb)
Tuesday October 24th, 2023
27-21-15-9
DL 3/4 bodyweight
Box Jump
Pushups
Fit Camp:
AMRAP 5
15 KB
7 BOX JUMPS OR 10 STEP UPS
REST 1 MINUTE
AMRAP 7
20 KB SWINGS
10 BOX JUMPS OR 14 STEP-UPS
REST 2 MINUTES
AMRAP 10
8 HSPU FROM THE GROUND
12 KB BENT OVER ROWS
15 MT. CLIMBERS
moreMonday October 23rd, 2023
Bench Press
Every 2:00 x 5 Sets:
1 Bench Press
Same load across for all rounds
"BenchMark"
2k Row
Timecap is 10 min
if you don't make the timecap 1 burpee for every meter you don't complete
Fit Camp:
AMRAP 7
20 PUSHUPS
15 FRONT SQUATS
REST 2 MINUTES
AMRAP 7
20 PP
20 REVERSE LUNGES WITH DB'S
REST 1 MINUTE
400M RUN
moreFriday October 20th, 2023
Fight Gone Bad Style
One Minute at each station/no rest time between stations
3 Rounds
Rope Shakes
Drop Down Bulldogs
Swing & Squat
Pushups
Dips
Laterals
Rest
more