Tim 140528

Warm-up:

 

 4 x 50 SUs + 10 Air Squats

 

Lax Ball Calves

Purple Banded Stretching

 

5 Min Pause Back Squat EMOM

 

Part I:  Back Squat 185

Part II:  Conditioning (G)

 

2 Stations

 

Station #1:

20 Swings

10 Box Jumps

200m

 

Rest 2 Min

 

Station #2:

400m

10 Burpees

20 Wall Balls

 

Rest 2 Min & Repeat

 

Part III:  Core

HRs

SMs

BDs

Fit Camp 140528

PART I:  Warmup

Agility Ladder

PART II:  Strength  

6 Tabata Push-up Intervals

5 Min Pull-Up EMOM

6 Tabata Push-up Intervals

PART II:   Burner

15 Min Clock

Suicide to Shuttle Cone Sprint

Teams of 3

Five Cones Placed on the Field

May Remove All Cones But The First Cone and Last Cone

Each Cone Costs the Following: 

2nd Cone:  100 Burpees

3rd Cone:  200 Abmatt Sit-ups

4th Cone 300 Squats

Only Two People May Work At the Same Time

One Works Through The Sprints, with the Second  and Third Person Alternating Working on Removing a Cone

The purpose of this WOD is to use teamwork to remove cones so that your suicides become shorter and shorter until you are ultimately left with just a shuttle cone sprint at which point you can accumulate points faster.

Anthony & Danielle 140527

Warm-up:

 

 4 x 50 SUs + 10 Air Squats

 

Lax Ball Calves

Purple Banded Stretching

 

 

Part I:  Back Squat 165/90

 

Part II:  Conditioning (G)

 

2 Stations

 

Station #1:

15 Swings

10 Box Jumps

200m

 

Rest 2 Min

 

Station #2:

400m

10 Burpees

15 Wall Balls

 

Rest 2 Min & Repeat

 

Part III:  Core

HRs

SMs

BDs

Ryan O.

Conditioning

21 minute AMRAP (As many rounds as possible)

*400 meter run

21 pushups

21 box jumps (24”/20”)

15 burpees

9 pull-ups

Anthony & Danielle 140523

PART I:  10 Mins - Build to a Heavy Squat Snatch

PART II: Conditioning (A)

50 Cals

10 Squat Snatches @ 85% of Part 1 (100/55)

40 Cals

15 Clean and Jerks 

30 Cals

20 Squat Cleans

PART III: Midline

3 Rounds

10 GHD Situps

8 Hip Back Extensions

8 Glute Ham Raises

Fit Camp 140521

PART I:  "Deck of Cards"

10 Minutes

Spades = Pull-ups/Ring Rows
Hearts = Push-ups
Diamonds = Sit-ups
Clubs = Squats

PART II:   15 Minute AMRAP - O.C.Training

With a Partner

2 x 50' Cart Pushes
2 x 50' Odd Object Lunges

200 Meter Run

Partner 1 will push the cart 50', Partner 2 will immediately follow lunging back to the cart.

When both partners are have reunited they will "High 5" and switch movements, but not before performing 5 burpees each.

Both partners will run together.

PART III:   Body By G

Ryan & Janel 140520

PART I:  Strength

1 x 20 Back Squat 180/65-70

Bench Press

 5 - 5 - 4 - 4- 3 - 3 @ 135/35

PART II: Conditioning (A)

5 Rounds for Time

5 Pull-ups
10 Wall Balls 20/12 
15 Swings 53/30