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Monday

One Way Fitness – FitX Training Zumba this Saturday 8am. Bring your amigos and let’s dance! Non Members- $10 Warm-up Free Flow Warm up Weightlifting Back Rack Lunge Warm up. Find a med-heavy weight. Weight stays the same for all … Continue reading

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#sweatysunday

One Way Fitness – One Way Fit Camp Power: Metcon (Time) Core warm up 3 rounds 10 hollow lifts 10 hollow rock 10s hollow holds Team of two 4 20 Bench 75/95 20 Wb 14/20 20 Clean&jerks 75/95 200m kB … Continue reading

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Saturday

One Way Fitness – One Way Fit Camp Metcon (No Measure) Ta-bata or Not Ta-bata “That is the question.” 20/10 8 Rounds 2 hand russian kbs Goblet Squat 1 arm arm press Tactical lunge (back step) 1 arm Push Press … Continue reading

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Friday

One Way Fitness – FitX Training Metcon Metcon (Time) For time: 15 min cap 100 Dubs/ 200 Singles 30 Thrusters 95/65 200 Dubs/ 400 Singles 20 Thrusters 300 Dubs/ 600 Singles 10 Thrusters Scaled- 65/45Rest 5 mins then… Metcon (Time) … Continue reading

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One Way Fitcamp

One Way Fitness – One Way Fit Camp Metcon (No Measure) Warm up Bodyweight Circuit 3 Rounds On a two minute timer, switch every 30s SuperLegs Air Squats Lunges Jump Squats Jumping Lunges REST 3 Rounds of 40/20 Inchworms with … Continue reading

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Thursday

One Way Fitness – FitX Training Guess What Thursday??? Metcon Metcon (Time)

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Wednesday

One Way Fitness – FitX Training Metcon Metcon (AMRAP – Rounds) Emom 10: 3- Front Squats 165/115 Scaled- 135/95 Rtg- 205/135 Metcon (Time) For time: 1 Mile Run 30 Deadlift 275/185 Scaled- 185/135 Rtg- 315/225

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One Way Fit Camp

One Way Fitness – One Way Fit Camp Metcon (No Measure) 3 Rounds of 2:30 Crab walk plate carry (wall to wall) 11- Plate ground to overhead 11- Plated single leg squats (on bench)(per leg) 9- plate truck driver’s to … Continue reading

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Tuesday

One Way Fitness – FitX Training Metcon Metcon (AMRAP – Rounds) Happy Birthday Ophelia! Amrap 20: 40- Single arm Kb Man Makers 53/35 40- Flutter kicks w/ toe taps 40- Tactical Lunges 53/35 40- Dubs/ 80 Singles Scale- Use appropriate … Continue reading

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Monday

One Way Fitness – FitX Training Metcon Metcon (AMRAP – Rounds) Emom 10: Even- 10 Deadlift 185/135 Odd- 10 Hspu Scaled- 135/95 Rtg- 225/155, deficit hspu Metcon (AMRAP – Rounds and Reps) Armap 10: 5- Pull ups 10- Diamind push … Continue reading

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