WOD's

Friday

One Way Fitness – FitX Training Metcon Metcon (Time) For time: 800m Run 30 Cleans (squat) 135/95 800 Run 30 Pullups 1000m Row 100 Dubs/200 Singles 30 Cleans (squat) Scaled- 95/65

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Thursday

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

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One Way Fitness

One Way Fitness – One Way Fit Camp Metcon (No Measure) 15 minute warm up Tabata Air Squats w/ 10s pause on bottom 3 Rounds 40/20 Inchworm pushup spidermans Bear Burpee shoulder taps Single leg DL with lateral lunge Floor … Continue reading

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Wednesday

One Way Fitness – FitX Training Weightlifting Bench Press (5×5) Build up each set. Record heaviest Metcon Metcon (AMRAP – Reps) “How Many Perfect Pushups” Complete as many pushups as possible in 20 mins: (Counts towards the Pushup Challenge) *Run … Continue reading

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Tuesday

One Way Fitness – FitX Training Metcon (Time) Amrap 30: 3 Strict Pull Ups 6 Push Ups 9 Toes to Bar 12 Situps 15 Air Squats 18 Russian Swings 53/35 200m Run

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One Way Fit Camp

One Way Fitness – One Way Fit Camp Metcon (No Measure) 15 minute warm up drill 3 Rounds Group work 1:00 on 30s off Plank hold medball pass Iso Squat med ball pass 3 Rounds 40/20 Bumper plate circuit Plate … Continue reading

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Monday

One Way Fitness – FitX Training Metcon Metcon (Time) For time: 12 min cap 10 Front Squat 135/95 10- 11- 12- 13- 14 Hspu Scaled- 95/65 Rtg- 165/1053 min rest time after the first workout is done at the 12 … Continue reading

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SUNDAY BURNER!

One Way Fitness – One Way Fit Camp Partner workout, run is done together! Sleds are done together! Everything else broke up! Metcon (Time) 800m run 200 ball hug squats 14lb/20lb 200m Partner sled push 90lbs/180lbs 100 wall balls 14lb/20lb … Continue reading

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One Way Fit Camp

One Way Fitness – One Way Fit Camp Metcon (No Measure) 10:00 each station Battle rope waves x50 Slam balls x20 250m Row Bike 15/10 DB hang squat clean and press x15 DB walking lunges x20 Bear crawls kB sumo … Continue reading

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Friday

One Way Fitness – FitX Training Metcon Metcon (Time) For time: 10 Min Cap 300 dubs/600 singles 30 Burpees 3 Rope ClimbsNext workout starts in 2 Mins after the 1st workout is over. Metcon (Time) For time: 21-15-9 Deadlift 225/155 … Continue reading

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