Fit Camp 141008

Part I: 

Wheel Roll-outs & Walks

Part II: Push

3 Rounds

Prowler Push

Run

KBS

Rest 2:1  (Long Recovery)

Use 2 Prowlers if necessary.  Start away from building.  Kettlebells along curb.

Rest 5 Minutes

Part III: Pull 

4 Rounds

2 Burpee Shuttle Sprints in Grid

1 Rope Climb/1 Heavy Rope Drag/10 Hammer Swings

Fit Camp 140924

Part I:  Technique

Shouldering Stones, Sandbags, Wall Balls & Other Odd Objects

Part II: Sand Storm

With a Partner

Choose Either a 75/50# Sandbag OR 30/20# Wall Ball

You - Go - I - Go Format

Partner 1 Completes Entire Movement Then Partner 2 Completes Same Movement

Continue In This Fashion Until All Movements Have Been Completed...

Goal is to Work Very Intensely in Short Spurts

Run 1 Lap w/ Sandbag/Wall Ball 

25 burpees AFAP 

-

Run 1 Lap w/o Sandbag/Wall Ball

30 Sandbag Squats or 30 Wall Ball Squat Thrusts

Run 1 Lap w/o Sandbag/Wall Ball

25 burpees AFAP

Run 1 Lap w/ Sandbag/Wall Ball

Approx. 1/2 Hour Workout

Time Cap 35:00 Min

Recommended Scale:  All Running to the Fence & Back.

Burpees to 15 if Necessary

Part II: Stretch

Fit Camp 140917

Part I: Conditioning

1/2 Tabata Row

2 Minutes Max Rope Climbs/Pull-Ups/Dual Ring Rows

Rest 2 Minutes

1/2 Tabata Air Dyne

2 Minutes Farmer's Carry/Weighted Step-ups

Rest 2 Minutes

1/2 Tabata DU/Jump Rope

2 Minutes Push-ups

Rest 2 Minutes

1/2  Tabata Shuttle Sprints

2 Minutes Atlas Stone to Shoulder/Tire Flips/Burpees to Bar

Rest 2 Min

Fit Camp 140910

Spartan Super, Vernon, NJ Saturday, September 6th, 2014

Part I: 10 Minute Strength EMOM

Odd Minutes:  6, 8, or 10 KB Front Rack Lateral Up & Overs

Even Minutes:  6, 8 or 10 KB Thrusters

Part II: Spartan Conditioning

3 Rounds:

30" Max Effort A.D. (Cals)

 30" Rest

1 Min Row Max (Cals)

100m Sandbag Sprint 75/50

100m Sandbag Carry

Rest 3 Min

Fit Camp 140827

Ryan O's Smooth Descent on the Monkey Bars

Conditioning: 22 Min AMRAP

With a Partner

Partner #1

1 Rope Climb*

10 Burpee Box Jump 

15 Wall Balls

Partner #2 Sandbag Run (75/50)

Partner #1 will start by performing the work listed above. Partner #2 will run 1 lap with the sandbag . Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their lap, while Partner #2 continues work wherever #1 left off.

*Scale Rope Climb to 5 Pull-ups Or 10 Ring Rows Or Get Creative With 15 Sledge Hammer Strikes

Fit Camp 140820

Where there's lots of small fish there's bound to be a bigger fish...

Part I: Interval Strength Circuit

Atlas Stone

KB Thrusters

Rope Climb

Part III: "Triple 3"

3 Individually Timed Rounds w/ Rest

Row 300

30 DUs*

#3 Run

*Scale to Singles

Fit Camp 140813

Ryan O. at BattleFrog Obstacle Course Race this Past Weekend

Part I: Push-up Challenge

Part II: "Don't Drop the Ball"

25 Min Cap

500m Row

50 Wall Balls (30/20)

400m Row

 40 Wall Balls

...

....

100m Row

10 Wall Balls

*20 DU/60 Single Under Penalty Anytime Wall Balls Unbroken

Scale Wall Balls Accordingly.  Unbroken = Continuous Movement.  No Resting With Ball.

Part III: Stretch

Fit Camp 140806

Anthony Neri...Location: Unknown

If you are OBC (Obstacle Course Training) this is not the class to miss! 

The strength circuit will be a mix of movements one might encounter on the course!

Learn how to do them correctly and it will not matter if you are pre-fatigued.

And remember more often than not, failing to complete one of these obstacles in race will result in penalty (...burpees anyone?). 

Part I: 20 Min Strength Circuit

1 Stone Shoulder on R and 1 Stone Shoulder L

-Sandbag Sprint (#1, 2 or 3)

- 5 Tire Flips AFAP

1 Prowler Push Down and Back - (140#/90#) 

1 Rope Climb/Seated Pull

Part II: Lactic Acid Threshold

5 x 90" Minute Rounds of:

Row 12/7 Cals

3 Increasing Shuttle Cone Sprints

Max Burpees

Rest Approximately 90" - 2'

Part III: Foam Roll

Fit Camp 140723

Part I Conditioning - Chipper Interrupted

For Time: 25 Min Cap

40 Wall Balls

30 Box Jumps/Step-Ups 

20 Push-ups 

10 Strict Pull-ups 

1 Lap w/Med Ball 

10 Strict Pull-ups

20 Push-Ups

30 Box Jumps/Step-Ups

40 Wall Balls

Every 2MOTM Perform 3 Burpees (unless rowing or running)

OR

ADV

Row 500

40 Wall Balls

30 Box Jumps

20 Pull-Ups (Any Style)

10 Ring Dips

1 Lap w/Med Ball

10 Ring Dips

20 Pull-Ups

30 Box Jumps/Step-Ups

40 Wall Balls

Row 500

Every 2MOTM Perform 3 Burpees (unless rowing or running)

Fit Camp 140709

Part I:   Warm-up

Track Drills

Review Rowing,Wall Balls

Part II:   Endurance

"Tri-Athlete"

With a Partner

10 min Clock

 2000m Row (Switch Every 500)

In remaining time Max Burpees to Plate

~Rest 2 Min~

10 min Clock

A.D.  100 Cals

In remaining time Max Wall Balls

~Rest 2 Min~

10min Clock

1 Mile Run  (Switch Every 400m)

In remaining time Max OH Walking Lunges with Plate

There will be plenty of scaling options.

Part III: Stretch

Fit Camp 140430

PART I:  Warmup NFT

Modified General CrossFit Warm-up

PART II:   Death By Ring Rows
EMOM perform 30 Single Unders and add 1 Ring Row until failure, starting at 5

PART II:   Indoor Spartan

24 Min Clock

Minute 1 (Lift or Jump):  10, 12 or 15 Box Jumps/Steps OR Flip a Tire with a Partner

Minute 2 (Push or Pull): 15, 17 or 20 Cals A.D. OR 2 Resistance Run OR Prowler Push

Minute 3 (Press):  15 or 20 Push-ups or 2 Wall Walks OR HSPU

Minute 4 (Lunge): 20 Walking Lunges (OH Sandbag, Front Rack, OH Plate)

Minutes 5 & 6:  Max Effort/2 Minute Plank

Fit Camp 140416

PART I:  Row and KB Warm-up

PART II:  "Spartan Tough"

12 Min EMOM 

Odd:  5 - 7 Strict Pull-ups or Ring Rows

Even: 7 - 10 Perfect Push-ups

PART III:  "Taxes"

With a Partner For Time

 YGIG "You-Go-I-Go"

3 Rounds Each of 

200 Meter Row

10 KB Swings

10 Burpees

10 KB Swings

Fit Camp CMC

PART I:  Warmup NFT

Modified General CrossFit Warm-up

PART II:  Strength  

21- 15 - 9 Ring Rows/Push-ups

PART III:   CMC Conditioning

The "Pit" 

4 All-out 2 Min AMRAPs

Box Jump 

Wall Balls

Burpees

Kettlebell Swings

Each AMRAP is followed by 1 minute of shuttle cone sprints

Rest 3 Minutes Between Excercises

Fit Camp 140409

WARMUP:

4 x 30/10 Single Unders - Get the Rope Moving Fast 

(Hands peripheral, Low Clearance, Faster Wrists, Heal Kiss)

10 Squats

PVC - Shoulder Dislocates/Around The World's

10 OHS

5 Inchworms (Don't Drop Hips)

5 Supermans

5 Plank to Downward Dog

5 Hollow Rocks

5 Push-ups

5 Push-up Plus

Stretch Ankles against Wall

PART I:  Conditioning

4 Stations

Work/Rest 1/2

With 1 Minute Additional Rest Between Stations

Stations

1.  AirDyne - Cals

2. Rowing - Cals

3. Wall Balls

4. Burpees

PART II:  Weighted Planks w/ Partner

3 Rounds of 60 Second Weighted Plan w/ a Partner

Fit Camp 140301

PART I: Warm-up

10 Squats
10 Push-ups 
10 Sit-ups

Lacrosse Ball Foot, Achilles, Calves

10 Hip Stretches
10 Tabletop Thorastic Elbow Extensions
10 Shoulder Circles Clockwise/Counter Clockwise
5 Forearm/wrist stretches
Sit at bottom of squat/Chimey side to side
Thorastic Arm Raises
Dynamic Spidermans

Inchworm wherever possible

PVC Pass Thrus
PVC Around the Worlds
5 Full squat from toes
5 Hang cleans from squat
5 PVC deadlifts


PART II:  Conditioning
  
5 x 2 Min AMRAPs

20 Jumping Lunges (Substitute Kettlebell Swings)
10/15 Sit-ups
10/5 Push-ups (Burpees)

Rest 2 Minutes Between Rounds


PART III:  Gymnastics Virtuosity

Abdominal Brace DrillMinute BW Plank Holds 

Fit Camp 140319

PART I:  Review Row, Wall Balls, Swings

PART II:  Conditioning

Follow The Leader...

20 Min AMRAP w/ a Partner

P1 (Leader):  350 Meter Row

P2:  20 Wall Balls

Can only move onto next movements once BOTH partners are finished.  The person doing the rowing is designated as the "leader" since the transition is largely dependent on when the row is finished.  The row SHOULD take longer.  The wall balls are meant to be a sprint and the ball is not meant to be put down.  P2 SHOULD accumulate some rest time before moving onto Swings.

Then

P1 (Leader):  15 Cals on Air Dyne

P2:  12 KB Swings

Same deal here.  If it is nice out the Air Dyne can be substituted with a lap around the building.  

After both partners finish they switch roles  (I.e. P2 rows and then does the plank. the next round)

Score is number of rounds completed.

PART III: 10 Min EMOM

EVEN:  5 - 10 Ab Wheel Rollouts

ODD:  7 - 10 Push-ups

Fit Camp 140305

PART I:

4 Min AMRAP
Burpee Box Jump

Rest 2 Min

6 Min AMRAP
10 Cal Row
10 Swings

Rest 4 Min

8 Min AMRAP
10 Wall Balls
75 Singles


PART II:  10 Min AMRAP NFT

Right Arm
3 Single Leg Deadlifts
3 Strict Press
6 Windmills
1 Reverse Turkish Get-up
Repeat w/Left Arm

Fit Camp 140226

PART I:  "7s" 10 Min EMOM

Odd:  7 Strict Pull-ups
Even:  7 Strict Push-ups


PART II

{5 Min AMRAP
300 m Row/10 Cals A.D.
10 Burpees
20 Situps
40 Singles}

Rest 3 Min

Repeat {} 2x

Fit Camp 140212

Part I:  Conditioning

WOD #1

1. Air Dyne (Cals)

2. Push Press

WOD#2

1. Row (Cals)

2. Push-ups

Perform exercise 1 for the first 2 minutes (0:20 Work/0:10 Rest).

@ 2:05. Start exercise 2 (0:40) continue to 2:45.

Repeat WOD once more at minute 3 for a total of 6 minutes.

Rest 2 minutes between WODS

WOD#3

Shuttle Cone Sprints

Burpees 

Perform each exercise for 1 minute (0:40 Work/0:20 Rest).

Alternate excercises.

Part II:  Core

4 Rounds NFT:

10 GHD Situps

30 Sec Hollowrock Hold

Fit Camp 140205

PART I:  15 Minutes Conditioning

AMRAP
{5 Burpees
10 Abmatt Situps
15 Air Squats to a Ball}

1 Minute Max SUs
5 Minute {AMRAP}

1 Minute Max SUs
4 Minute {AMRAP}

1 Minute Max SUs
3 Minutes {AMRAP}



PART II: 12 Minutes Core

2 Rounds
5:00 Running Clock

Plank/Rest
:90/:30
:60/:15
:45

:60 Flutter Kick

Rest 2 Min


PART III: Stretching