Seniors Sign Up for Fight Gone Bad
As Long as you are working today I am good!
Leave your Mark on a board. Take a record
Your Days are numbered
Warm Up
3 Min AMRAP
10 Push Press
10 Burpees
10 Air Squats
Snatch 5×5
WOD – Victor
Wal Balls
Max Reps
20/16
Russian Twist
3×30
Meet at the Pool
This is not an option
We are swimming
Track athletes are the only excuse.
Seniors May start requesting workouts if they are wanting to shoot for a record board. If this is done it will be done during the WOD. Skill boards do not replace a WOD.
Warm Up
2 Rounds
10 Deadbugs (10 sec ea)
5 strict pull
10 Hang Clean
10 Box Jumps
Overhead Squats 5×5
WOD – Thrusters
Max Repetitions
3×20
Back Extensions
Knee Ups
Seated Medball Twist
Seniors May start requesting workouts if they are wanting to shoot for a record board. If this is done it will be done during the WOD. Skill boards do not replace a WOD.
Warm Up
1600m
Mats
Ladders
Hurdles
WOD
5 Rounds
300m
50 Push Ups
Warm Up
800
20 Sit Ups
10 Push Ups
400m
2 Snatch Complex
DeadLift 5×5
WOD – “2012”
12 Min AMRAP
20 Snatch 65#/45#
12 Box Jumps 20″/16″
Warm Up
2 Rounds:
10 Ninja Roll Ups
20 Box Jump Burpees
15 Sit Ups
Snatch 3×20
Cleans 5×5
WOD – Steve
Russian Swing Progression
20 Minutes
32kg/20kg
Dead Bugs 5×10 Sec
Extra Credit To any participants or spectators for fittest on campus tomorrow
Warm Up
1600m Run on the track
Game Day Work Out
| Sets and Reps | Load | Movement |
| 5×3 | Low Load | High Velocity Cleans |
| 5×3 | High Load | Low Velocity Pulls |
| 5×5 | Low Load | Full ROM* Squats |
| 5×5 | Jump Up, Step Down | 2 Footed Box Jump |
| 5×5 | Medium Load | Close Grip Bench Press |
| 5×10 | Dynamic | Burpees |
| 1×30 | Core | Bench Crunchies |
| 1×30 | Core | Knees to Right |
| 1×30 | Core | Knees to Left |
| 1×30 | Core | Back Exensions |
| 2×30 sec | Body | Relaxed Dead Hang |
Warm Up
400m
10 Burpees
10 Ninja Roll Ups
10 Sit Ups
25 Air Squats
400m
Find your Clean Max (15minutes)
WOD – Quentin
Clean Bulgarian
Last Day to Register for Fittest on Campus
Spread the Word!
Warm Up
30 Burpees
Ball Slams 3×20
Front Squat 5×5
WOD – Fran
21-15-9
Thrusters
Pull Ups
WATCH IT!
Fittest on campus registration due on Wednesday
Warm Up
3 Rounds:
1 Burgener
10 Hang Cleans
10 Box Over Jumps
100/50 Jumprope/Double Unders
Mats
Ladders
Split Jumps 6×5
Hurdles
20 min
40m Sprint
on the minute every minute
Crossfit Del Campo 