Workout Of The Day

Power Clean/work up to a heavy single or work on form or: Amrap 20 6 DB Power Cleans 8 Burpees 10 Pull-Ups Fit Camp: AMRAP 20 12 DB Snatch 10 Rt. Leg Romanian DL 10 Left Left Romanian DL 20 Dips weighted 30 Russian Twists  …Read More

10 Rounds 10 DB Chest Press, floor or bench or inverted bench 10 DB Thrusters 20/35# Fit Camp: 10 Rounds 10 Floor Chest Press 10 DB Thrusters…Read More

"Gut Reaction" 5 Rounds x AMRAP 4 30 AbMat Sit-Ups 15 DL 135/165# Max Calorie Row Fit Camp: AMRAP 20 20 Box Jumps or Step-Ups 20 KB Swings 200m Run  …Read More

Amrap 16 7 Hang Clean to a Strict Press (no jump on hang clean) 55/75# 15 GHDSU 20 Romanian Stiff Legged DL 55/75# Fit Camp: :40 sec on/:20 sec off for 5 Rounds per station One Minute Rest after each movement Bicep Curls Tricep Kickbacks Rope Shakes Plank…Read More

MEMORIAL DAY "MURPH" 1 MILE RUN 100 PULL-UPS 200 PUSHUPS 300 AIR SQUATS 1 MILE RUN 9 AM UNDER THE BRIDGE. REST OF DAY IS NORMAL HOURS SEE YOU THEN!…Read More

3 rounds for time of: 15 overhead squats 15  pull-ups 15 split jerks 15 knees-to-elbows 15 hang cleans 15 weighted hip extensions Hold a plate or dumbbell to chest for back extensions. ♀ 65-lb barbell, 15-lb plate for back extensions ♂ 95-lb barbell, 25-lb plate for back extensions Fit Cam…Read More

800-600-400 m Run 40-30-20-DB Thrusters 20/35# 1500-1000-500m Row Fit Camp: 4 Rounds of: 1 minute of Romanian DL 1 minute of PP 1 minute of Russian Twists…Read More

If you haven't done "Mini Murph" today is the day! Everyone Else: 5 Rounds for time 15 DL 135/175# 15 GHDSU 20 KB Swings Fit Camp: AMRAP 20 16 One Arm KB Swings Switches 14 KB Pulls from Hip 12 Goblet Squats…Read More

"Mini Murph" 800m Run 50 Pullups 100 Pushups 150 Squats 800m Run Fit Camp: 400m Run 2 Rounds 25 Bent Over Rows 50 Pushups 75 Squats 400m Run…Read More

Death by BackSquat 1,2,3,4,5,6,7,8,9, so on and so forth until you can no longer beat the clock. empty bar 35/45# Fit Camp: AMRAP 20 15 Bicep Curls 20 Laying Floor Press 30 count Superman Hold…Read More

21-15-9 DL 155/185# Pushups Burpees Fit Camp: 400m Run Buy in: AMRAP 15 20 Step-Ups 15 PP 20 Alternating Lunge…Read More

Strict Press: Build to a Heavy Single Backsquat: 5x5 3 Rounds 400m Run 21 Empty Bar Thrusters 500m Row Fit Camp: "Midcore March" 3 Rounds 20 Windshield Wipers 30 Russian Twists 20 Leg Raises 30 Butterfly Pulses into: 3 Rounds 15 Tricep Kickbacks 15/20lbs 20 Dips 15 Tricep Pushups into: 50 Thrusters …Read More