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

• 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

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:

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)

3 rounds for time of:

75 double-unders

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

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

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...

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

21-15-9 x 3 Rounds

2 minute break between each Round

KB Swings 16/24kg

KB SDLHP

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

Deadlift

1-1-1-

Fit Camp:

AMRAP 20

15 of Everything

Bicep Curls

French Press

Kickbacks

Russian Twists

100m Run

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

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

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

Complete as many reps as possible in 10 minutes of:

8 ring dips

8 sumo deadlift high pulls using KB

16 double-unders

Fit Camp:

Tabata This:

:40 Sec on :20 Sec...

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

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

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

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

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

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

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

"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#

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

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

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

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

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

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

"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

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

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

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

"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

"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

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

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

"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...

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

"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

3 Rounds of:

21 DB Bent Over Rows 20/25#

15 Thrusters

into:

3 Rounds

21 Dual DB Swings

15 Thrusters

"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

1000m Run

50 Thrusters 35 lb bar

30 Bent Over Rows DB's 20lbs

1000m Run

150 KB Swings 16kg

100 Pushups

100 Steps Walking Lunge

50 SDLHP with KB

25 Burpees

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

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

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

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

"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

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

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

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

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

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

• 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)

• 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)

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

• 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

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

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

• 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

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

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

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

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

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

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

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

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

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)

• 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...

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)

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...

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

30 DB Snatch

30 Hang Cleans

30 Burpees

30 Forward and Back Lunges with DB’s

30 Bent Over Rows

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)

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

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

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

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

AMRAP 20

10 Thrusters

8 Man-Makers

16 Walking Lunge with DBs

BUY-OUT:

200m Run with DB’s

6 Rounds

25 KB Swings

15 Tabata Squats’

10 Burpees with a 12 inch jump

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

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)

HAPPY BIRTHDAY KIM!!!!

56 OF EVERYTHING!

BURPEES

HAND RELEASE PUSHUPS

KB SWINGS

400m RUN

SDLHP

AIR SQUATS

DIPS

400M RUN

12-9-6-3-6-9-12

Deadlift 135#

Ring Rows

Fit Camp:

10 Rounds

10 DB Thrusters

10 Bicep Curls into Strict Press

Amrap 20

30 Steps Walking Lunge

25 Pushups

20 Hollow Rocks

200m DB Carry 20/35#

• • 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

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

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

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

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

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

45-30-15

DB Snatch

Single Leg DL alternating

DB Goblet Squats

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

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

21-15-9

DL 145#

Pull-Up

Fit Camp:

21-15-9-15-21

Stiff Legged DL

Step-Ups

Hollow Rocks

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

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

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...

“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

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

“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

AMRAP 20

15 PP

10 Front Squats

8 Thrusters

Rest 2 minutes

AMRAP 6

30 Russian Twist

20 Leg Raises

20 Steps Walking Lunge

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

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

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

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

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...
  more

“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

"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

• 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

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...

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

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

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

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

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

"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

"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

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

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

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

5 RFT

15 KB SDLHP 24/32kg

25 AB-MAT SIT-UPS

15 BURPEES

• 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)

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

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

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

Fit Camp:

7 Rounds for time:

200m Run

25 Tabata Squats