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

Ryan & Janel 140205

PART I:  Strength

For Muscular Endurance & Repetition Strength

1.  Wide-grip (12" Outside Shoulders) pull-up MAX REPs (Aim for 10)

Rest 60 Sec, Then Set of 5 Challenging Front Squats , Rest 60 Sec

2.  Medium-grip (Just Outside Shoulders) pull-up MAX REPS (Aim for 10)

3.  Medium-grip chin-up (Palms Facing) MAX REPS (Aim for 10)

4.  Narrow-grip chin-up (Inside Shoulders) MAX REPS (Aim for 10)

5.  Wide-grip pull-up (12" Outside Shoulders) MAX REPs (Aim for 10)

6.  Medium-grip pull-up (Just Outside Shoulders) MAX REPS (Aim for 10)

Ryan: 135, 145, 155, 160, 165  Green to Blue  

Janel: FS:  45, 50, 55, 60, 65  Purple to Purple + Red

PART II:  Conditioning 

3 Rounds For Time:

10 Double Unders/100 Single Unders

10 Pushups + 10 Burpees

20 Wall Balls

20 ABMatt Situps

Erica 140204

12 Min EMOM  40/20 Work Rest

1. Max Alt. Jumping Lunges

2. Max OHS w/ Dumbell

3. Max Alt. Side Lunge

4. Max Cals Air Dyne

Tim 140204

Part I:  Back Squat Strength

1 x 10 @ 155
1 x 8 @ 175
1 x 6 @ 190
1 x 4 @ 200


Part II: Front Squats

1 x 5 @ 120
1 x 5 @ 140





Part III: Conditioning For Time:

Buy In 1000m Row (Time to Beat 4:00 Minutes)

Then 5 Rounds

8 Strict Pull-ups
10 DUs
12 Strict Push-ups

(Time to Beat 5 Rounds 8:30 Minutes)

Anthony & Danielle 140204

Look Ant, the bottom of the Ocean!

Part I: OHS Warmup

1 x 10 (Empty Bar)
3 x 3  w 2 Sec Pause 
(85, 105, 115/45, 65, 75)


Part II:  Back Squat Strength

1 x 10 @ 150/90
1 x 8 @ 170/100
1 x 6 @ 185/110
1 x 4 @ 195/115


Part III: 12 Minutes Conditioning

30 Sec On / 30 Sec Off

Row (Cals)
Pull-ups (Possibly Ring Rows If The Class Is On The Bar)
DUs
Push-ups

Ryan and Janel 140124

PART I:  Warm-up

:30 Sec JR

Medicine Ball Exercises

HRHs, Supermans, Scapular Retraction

PART II:  Strength:

Janel Front Squat 4 x 5 @ 50%, 60%, 65%, 65%

                          Or 4 x 5 @ 45-50, 55, 60, 60 respectively.

In between sets:  7 Double Red Band Strict Pull-ups

Ryan Back Squat

1 x 10 @ 60  (135)

1 x 8 @ 70 (160)

1 x 6 @ 75 (170)

1x 4 @ 80 (180)

In between sets:  3-5 "Perfect" Purple Band Strict Pull-ups

PART III:  Conditioning Modified "Wittman"

4 Rounds For Time

10 Russian Swings

10 Hang Power Cleans

10 Step-Ups

Erica 140113

While the Seal might be the best weightlifter, he has very poor form in this picture

Part I:  Strength
4 x 7 Build to a Challenging Set, Alternating Movements

Hammer Curls & Twist L
Tricep Extensions (Overhead) L
Lat Pull-down L


Part II:  Conditioning, 5 Rounds for time:

20 Cals Airdyne

10 Safety Bar Box Squats (~75)

10 Cals Airdyne

2* Heavy Sled Drag (Min 2 45 Plates - Shoot for 3)


*2 Drags, One Down, One Back to Airdyne.  Wherever there is a clear path.
Let's aim to keep this under 20 mins.  Decrease from 20 Cals to 15 Cals on Airdyne if necessary.