WOD's

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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Monday

One Way Fitness – FitX Training Warm-up Warm-up (No Measure) Snatch tech and warm up. Coaches discretion. Weightlifting Power Snatch (5×3) Climb. NO TAP N GO! Don’t go heavier if you cannot keep technique. Record heaviest. Metcon Metcon (AMRAP – … Continue reading

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#sweatySundays

One Way Fitness – One Way Fit Camp Metcon (No Measure) Warm up 400m run 2 rounds 10 push ups 20 sit ups 30 lunges Strength 20-18-15-10-10-5 Squats! Add weight every set and rest accordingly, load smart, keep clean form. … Continue reading

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One Way Fit camp

One Way Fitness – One Way Fit Camp Metcon (Time) 500 Rep Saturday madness chipper 50 goblet step ups 50 Burpees on a plate 50 Alt DB Hang snatch 50 Wall ball shots 50 Medball sit-ups 50 Front rack plate … Continue reading

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Friday

One Way Fitness – FitX Training Metcon Metcon (AMRAP – Rounds) Amrap 12: 1-2-3-4-5-6-7-8-9-10-etc Power Clean N Jerk 135/95 X2 reps- Toes to bar Scaled- 95/65 Rtg- 165/105 Rest 3 mins Then… Metcon (Time) For time: 12 min cap 3-6-9-12-15-18-21 … Continue reading

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One Way FitCamp

One Way Fitness – One Way Fit Camp Metcon (No Measure) 40/20 4 Rounds KB sumo DL KB front rack reverse lunge (L) KB American swings KB front rack reverse lunge (R) KB kneeling hollow 40/20 4 Rounds Medball deadlifts … 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 Metcon Metcon (No Measure) 5 sets 10- Seated Db Military Press 50/35 *20 Situps after each setRest between each set. Metcon (4 Rounds for reps) Amrap: 3 Rounds, 1 min each Calorie Row Rope … Continue reading

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Tuesday

One Way Fitness – FitX Training Metcon On a running clock. Start run and immediately move into the next workout. Metcon (No Measure) For time 800m Run Metcon (Time) 5 rounds 5- Front Squat 155/105 50- Dubs/100 Singles 75′ -kb … Continue reading

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One Way Fit Camp- TABATA TUESDAY

One Way Fitness – One Way Fit Camp Metcon (AMRAP – Reps) TABATA TUESDAY Pullup Skill Work Iso Wall Squat Medball Side tosses Tabata 1 OH dB squat (R) \ DB squat Tricep extensions OH DB squat (L) \ DB … Continue reading

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