Warm Up
With PE1 and 2 In the Gym
Line up in Alpa order nearest the Boys Lockerroom
Cardio – Single or Double 8 (you should all be finish in the Front
DC Challenge – Participate. Be Kind, Be Curtious, Be Helpful
Enjoy the Break!
Dont be Lazy
WOD Shop – If you want to Workout over the
break this is your spot to get WODS.
Warm Up
3 rounds:
400m
Lunge
10 Push Press
10 10 Sit Ups
Ball Slams 3×20
Snatch 5×5
WOD – “Yolanda”
21 – 15 – 9
Push Ups
Pull Ups
Air Squats
Sit Ups
Core
Plank 5×30 Sec
Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
100 JumpRope
American Swings 3×20
Push Press 5×5
WOD – ” Xiong”
10 Snatch
20 Cleans
30 Push Press
40 Back Squats
50 Pulls
60 Box Jumps
70 Push Ups
80 Air Squats
90 Sit ups
800m Run
Khalipa’s Hotel WOD’s – WODS on the Go…..Check it out. No Excuses!
Warm Up – Day 1
800m Run
15 Burpees
American Swings 3×20
Snatch 5×5
Warm Up – Day 2
2 Rounds:
12 Box Jumps
10 Pull Ups
400m sprint
Thruster 3×20
Pull Ups max reps……..twice
Fitness Testing
Complete the following tests over the next 2 days:
– Height
– Weight
– Bench
– Vertical Jump
– Strict Press
– Overhead Squat
– 400m Sprint
– Medball Throw
– Standing Broad Jump
Log your results in your notebook and with the TA’s.
Feel free to Post Progress on the Site.
Warm Up
800m run
15 Burpees
Move under the clock to weight for further directions.
Stretch as you wait.
Get Loose.
Get Ready.
Del Campo Fight Gone Bad
3 Rounds:
1 min Push Press (count every rep)
1 min Box Jumps (count every rep)
1 min SDLHP (count every rep)
1 min Jump Rope (every 10 reps is 1)
1 min Ball Slams (count every rep)
1 min Rest
Warm Up
1200m Run
Del Campo Fight Gone Bad
Rules:
| Male | Female | |||||
| Exercise | Weight | Exercise | Weight | |||
| Push Press | 65 lbs | Push Press | 45 lbs | |||
| Box Jump | 24″ Box | Box Jump | 24″ Box | |||
| SDLHP | 26 Kg | SDLHP | 20 kg | |||
| Jump Rope | Body Weight | Jump Rope | Body Weight | |||
| Throw Downs | 20 lbs. | Throw Downs | 16 lbs. | |||
| Rules: | ||||||
| Push Press – Elbows must lock over head, ears showing in front of arms. | ||||||
| Box Jump – Each jump should land both feet all the way on box. | ||||||
| Once on box a student must straighten the legs until knees are locked out. | ||||||
| Student must step down to complete the rep. No one is allowed to hold the box in place. | ||||||
| SDLHP (standing deadlift high pull)- A student must pull the bell with 2 hands all the | ||||||
| way up to touch the chin, knees locked out. The bell must touch the the ground to | ||||||
| complete a rep. | ||||||
| Jump Rope– 10 revolutions equals a repetition | ||||||
| Throw Downs– Ball must come to Forhead height and back down to the ground. Back | ||||||
| must be vertical when ball is overhead. Legs must lock out at the top | ||||||
| Scoring | ||||||
| 360 – 6 | ||||||
| 300 – 5 | ||||||
| 240 – 4 | ||||||
| 180 – 3 | ||||||
| 120- 2 | ||||||
| 60 – 1 | ||||||
| Below 60 -0 | ||||||
Is your food really what the label says it is? Research is showing that quite often your food is stated to be one thing when it is really another. This is Wrong and illegal……but it is still happening. What if you were told you were eating Calamari but you were actually eating Pig Butt’s…..Literally?
One more reason to buy whole/non processed foods.
Warm Up
3 Rounds:
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 Kettle Swings
Mats
Ladders
20 Yard Sprints
on the minute
every minute
for 20 minutes
Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m run
Thrusters 3×15
Front Squat 5×5
WOD – “Tiffany”
1 Round
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat
Core
3×30 sec
Back Extensions
Knee Ups
Russian Twists
Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Clean
5 Pull Ups
Mats
Ladders
Tuck Jumps 3×10
WOD
5 Rounds:
300m
50 Push Ups
Crossfit Del Campo 