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Ultimate FitCamp
WORKOUT OF THE DAY: STRENGTH: Back Squat 3.3.3.3. Across + 1 ME set, all sets @ 95% of 5rm WOD: [ Lucky Dice ] 600m Run (3min Cap) Then 6 Rds of- 10 Push-ups 10 KB Swings Then 600m Run L1-600m, 70/53 L2/M-400m, 53/35, incline L3-300m, 35/18, incline 14min Cap
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WORKOUT OF THE DAY: STRENGTH: HSPU- 3 ME sets on 2min then 1-3 reps OTMEM for 12min total or Strict Press- 5.5.5. Across + 1ME set, ( 90% of 5rm) WOD: [ Staring Line ] 8 Dips (same version as Elizabeth) 10 Alt Pistols 12 Pull ups 24 D-unders 16min AMRAP 12min L1- dip, pistol,...
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WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Teams of 2 ] 1 mile run (alt laps) 200 KB 100 Box Js 2000m row (alt 250m) 100 burpees 40min Cap  
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Happy Halloween! Wear your silly costumes to class today! WORKOUT OF THE DAY: STRENGTH: Back Squat 5.5.5. Across + 1 ME set, all sets at 90% of 5rm WOD: [ Climbing ] 1 P Jerk 2 F squats 3 P Cleans x 6min AMRAP L1-135/95 L2/M-95/65 L3-65/45
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WORKOUT OF THE DAY: STRENGTH: Strict Press 5rm or Strict HSPU max +3 ME sets(Test #5) WOD: [ Power of 10s ] 10 Wall Ball 10 Pull-ups 10 Box Js 10min Amrap L1-20/14, CTB, 24/20 L2/M-14/10, pull-up, 20/14 L3- 10/6, Aus pull-up (rings or bar), 14/plate  
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WORKOUT OF THE DAY: STRENGTH: Thruster 5rm from the rack (Test #3)  WOD: [ Elizabeth (Test #4) ] 21-15-9 Squat clean Ring Dip 14min Cap L1-135/95, Ring Dip L2/M-95/65, Close Grip Push-up L3- Close Grip incline Push-up
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WORKOUT OF THE DAY: STRENGTH: Strict Pull-up (Test #2), then 3 x ME on 2mins WOD: [ Annie ] 50-40-30-20-10* D under Sit-up 12min Cap L1- D-unders, Strict S-ups, * add 10 TTBs after each round L2/M- D-unders, butterfly S-ups L3-Singles x 2, anchored S-ups
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