24 June 2018
8-WEEK SUMMER FIT CAMP REGISTRATION IS NOW LIVE
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:
SUNDAY SCHEDULE:
Group Foundations: 10:00 a.m. to 11:00 a.m.
Spin Fit: 10:00 a.m. to 10:45 a.m.
Strongman WOD: 11:00 a.m. to 12:00 p.m.
Open Gym: 10:00 a.m. to 12:00 p.m.
Free Intro Class: 12:00 p.m. to 1:00 p.m.
STRONGMAN WOD:
With a partner:
10 RFT
50’ Prowler Push (heavy)
50’ Walking BB Lunge (heavy)
Partners take turns completing rounds (5 rounds each)
OPEN GYM:
Barbell Option:
1) Build to a Heavy Power Snatch Single
THEN 1-1-1 Cluster Set @ 90% of Days Heavy for 3 sets
2) Build to Heavy Power Clean Single
THEN 1-1-1 cluster set @ 90% for 3 sets
3) Build to a Heavy Jerk Single
THEN 1-1-1 cluster set @ 90% for 3 sets
4) EMOM: 12 Minutes
2 back squat @ 70%
** Cluster Set: Build in minimum of :45-:60 of intranet rest (Rest after each rep as well as between sets).
Gymnastics Option:
1) With Running Clock, Practice Skin the cat or skin the cat progressions for 6 Minutes
2) AMRAP: 6 Minutes
5-10 Strict Handstand Push-Ups + 5-10 Strict Pull-Ups + 10 Russian Kettlebell Swings (32/24) (Scale Options: HSPU = 10 seated dumbbell presses; Pull Ups = Use a challenging band or mixed grip)
3) 5 Rounds:
2 rope climbs + 50m farmers carry (70/53)
4) Perform 10 ring muscle up negatives. SLOW and CONTROLLED.
