12 June 2018

Cycle 4 of our Fit Camp kicks off on 25 June!  Our summer Fit Camp will run for 8 weeks and include our early morning Co-Ed Fit Camp on Monday, Wednesday, and Friday at 5:15 a.m. to 6:00 a.m. or the Evening Ladies Only Fit Camp on Monday and Wednesday from 8:00 p.m. to 9:00 p.m. and Friday at 6:00 p.m. to 7:00 p.m. as well as our Saturday morning Unloaded Fit Camp from 8 a.m. to 9 a.m.  To register for the upcoming Summer Fit Camp follow the link below:

SUMMER FIT CAMP REGISTRATION 

 

SKILL: 

12 Minutes HSPU Practice

Level 1:
EMOM: 4 Minutes: #Strict HSPU
EMOM: 4 Minutes 5-10 Kipping HSPU (Scale Reps as needed…3-6)

Level 2:
1 x Max Set HSPU
Then..
5 Rounds of 50% Max Set for the Day (e.g. Max Set = 12, then complete 5 Rounds of 6 HSPU)

 

WOD: 

4 RFT:

30/20 Calorie Row

20 Push Ups (A: 12 Ring Dips)

4 Rope Climbs (S: 8 Strict Pull Ups; S2:  10 Banded Strict Pull Ups)

 

JUNE CHALLENGE WEEK 2: 

AMRAP:  2 Minutes

Max Calories on Assault Bike

 

CORE/RECOVERY: 

AMRAP: 7 Minutes
10 Crunches
10 Side Crunches (ea side)
10 Supine Reverse Crunches
10 Abmat Sit Ups
10 Bicycle Crunches
10 Figure 4 Leg/Butt Raises
10 Heel Taps
10 Straight Leg Lifts

 

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