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Tuesday

One Way Fitness – FitX Training Metcon Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″In honor of Captain Jeffrey Bowen, … Continue reading

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Monday

One Way Fitness – FitX Training Weightlifting Back Squat (5×3) @80% of max for all sets 5th set- attempt as many reps as possible. Record last set Metcon Metcon (Time) For time: 15- 12- 9- 6- 3 Overhead squats 115/75 … Continue reading

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Sunday Fit Camp

One Way Fitness – One Way Fit Camp Warm-up Warm-up (No Measure) 200 Meter Jog then 2 Rounds: 30 Mountain Climbers 20 Squats 10 Push Ups Metcon (No Measure) 10 Minute EMOM 1 Power Clean 1 Push Press 1 Push … Continue reading

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One Way FitCamp

One Way Fitness – One Way Fit Camp Metcon (No Measure) 12:00 minute AMRP “KB over KB” 15 Double KB DL 15 Hand release pushups 15 Double K swings 12:00 minute AMRAP “Enter the dark place” 15/10 calories 10 burpees … Continue reading

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Friday

One Way Fitness – FitX Training Metcon Metcon (Time) Team of 2 For time: 150- Wall Ball Shots 150- Box Jump and Over 150- Stationary Single Arm Db Ohl 50/30 150- Single Arm Db Clean and Press

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One Way Fit Camp

One Way Fitness – One Way Fit Camp Metcon (No Measure) SKILL 1:00 of work each movement 4 Rounds Group A Pullups – 20s of swing technique 40s pull (using hip) Group B- Handstand Holds (shoulder stability) HIIT Circuit A … Continue reading

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Thursday

One Way Fitness – FitX Training Guess What Thursday???

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Wednesday

One Way Fitness – FitX Training Weightlifting Front Squat (5×5) Climb. End at heaviest. Metcon Metcon (2 Rounds for reps) Amrap: 5 rounds 1 min on/ 1 min off Hang Power Cleans 135/95 Burpees over bar *Rest 2 mins after … Continue reading

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One Way Fit Camp

One Way Fitness – One Way Fit Camp Metcon (No Measure) Circuit Style Training Day! Each Station will be 1 minute long and be ready to transition to the next station 5 total rounds Station1: Narrow Bench Medball squat to … Continue reading

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Tuesday

One Way Fitness – FitX Training Metcon Metcon (Time) For time: 800m Run 30 Strict Pullups 30 Strict Toes to Bar 30 Strict Hspu 20 Strict Pullups 20 Strict Toes to Bar 20 Strict Hspu 10 Strict Pullups 10 Strict … Continue reading

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