Congrats to all who participated in the Fittest on Campus Competition
http://www.fittestoncampus.com

Warm Up
3 Rounds:
50 Double Unders
400m

Russian Swings 3×20
Overhead Squat 5×5

WOD
Bench Bulgarian

Meet in the gym
PE warm Up
Get Lined up

Active Rest Day
Ultimate Frisbee
FOC set Up

Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 Russian Swings
10 Air Squats

Ball Slams 3×20
Squat Cleans 3×10

WOD – Michael
20 Minute Push Press Progression
95/65

3×30 Sec
Back Extensions
Toes to Bar / Knees to Elbows
Russian Twists

Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Snatch 5×5
Clean and Jerk 3×20

WOD – Larry
Lucky 7’s
Overhead Squats 7×1
Front Squat 7×1
Back Squat 7×1
*Advanced Lifter can Begin with a 90lb Bar

100 Sit Ups

Last Day To Turn in Fittest on Campus Paper Work

Warm Up
10 Pistols
10 Push Press
Lunge/Backwards
15 American Swings

Mats
Ladders
Plyo
Hurdles

WOD –
3 Rounds
400m
25 Squats
25 Sit Ups

Turn in Fittest Paper work to Coach D or Bettencourt

Warm Up
3 Rounds:
Army Crawl/ Crab
10 DeadLift
400m

Ball Slam 3×20
Front Squat 5×5

WOD – Kevin
Last Man Standing
Russian Kettle Swings 24/20
You may Stop but Bells may not touch the ground

Superman 5×30 Sec

Warm Up
3 Rounds:
Lunge/Knee Pulls
10 Burpees
15 Sit Ups
10 SDLHP

Mats
Ladders
Plyo Boxes

WOD – Sprint Progression
Min 1 – 10 yds
Min 2 – 20 yds
Min 3 – 30 yds
all the way to 100yds

Summerhays Soccer
(End of practice routine from the 90’s)
Jump Rope
Core

TURN IN FITTEST ON CAMPUS FORMS

Warm Up
2 rounds:
20 Sit Ups
10 2 Foot Bounds
10 Pull Ups10 DeadLift (Light)

Russian Swings 3×20
Snatch 5×5

WOD – James
20 Minute Box Jump Progression

Warm Up
3 Rounds
10 Push Ups
10 Pull Ups
1 Snatch Complex
10 Box Jumps

Lunge/ High Knee Pulls
Mats
Ladders
Plyo (Up, Over, Around)

WOD – Sprint and Squat
10 Rounds:
100m Sprint
21 Squats

Warm Up
You Choose
7 minutes

Sac State Aquatic Center
Rowing all Day