Aevitas Fitness

Stronger Together

VITAFIT WORKOUT OF THE DAY

  • ViTaFIT WOD, August 3, 2020
    08/03/2020
    Metcon (AMRAP – Rounds and Reps)
    PART 1: 10MIN CAP
    COMPLETE THE FOLLOWING IN ANY ORDER:
    A) 36 S/A DB/KB UPRIGHT ROWS – EACH ARM
    B) BIRD DOG – 1M/SIDE
    C) SIDE PLANK – 1M/SIDE
    D) PIGEON – 1M/SIDE

    REST 2M

    PART 2: FOR TIME (10MIN CAP*)
    30 RUSSIAN KBS
    20 PUSH-UPS
    10 BOX JUMPS OR STEP-UPS
    60 SIT-UPS
    10 BOX JUMPS OR STEP-UPS
    20 PUSH-UPS
    30 RUSSIAN KBS
  • ViTaFIT WOD, August 1, 2020
    08/01/2020
    Metcon (AMRAP – Rounds and Reps)
    6M STATIONS – REST 90s B/W STATIONS

    STATION 1
    5-10-15…
    CAL BIKE/ROW
    LATERAL STEP-OVERS WITH PLATE OHD HOLD + PRESS (45/25)

    STATION 2
    5-10-15…
    HANGING KNEE TUCKS
    BEAR CRAWL (METERS) – OR GORILLAS
    V-UPS

    STATION 3
    AMRAP
    30M SUITCASE CARRY – LEFT (53/35)
    30M SUITCASE CARRY – RIGHT
    20 LEGLIFTS OVER KB
    20 KBS

    STATION 4
    EMOM
    MIN 1: 5/3 CAL BIKE
    *ADD 1 CAL TO EACH SUCCESSFUL MINUTE. LAST ROUND WOULD BE 10/8 CAL BIKE. (RX+ START AT 8/5 CALS)
  • ViTaFIT WOD, July 31, 2020
    07/31/2020
    Metcon (AMRAP – Rounds and Reps)
    EVERY 2M FOR 24M

    STATION 1
    20 SDLHP (1.5/1 POOD)
    AMRAP LEG RAISES WITH KB

    STATION 2
    200M SHUTTLE RUN
    AMRAP WINDMILL SIT-UPS

    STATION 3
    8 BURPEE SQUAT JUMPS
    AMRAP SKI (CALS)
  • ViTaFIT WOD, July 30, 2020
    07/30/2020
    Metcon (AMRAP – Rounds and Reps)
    25M AMRAP

    STATION 1
    20 WALLBALLS (20/14)
    20 UP-DOWNS

    STATION 2
    20 SEATED OHD PLATE RAISE (45/25)
    20 SHOULDER TO SHOULDER PLATE PRESS
    40 ALT. LUNGES WITH PLATE

    STATION 3
    30/20 CAL BIKE OR ROW
    60 TORPEDO RUSSIAN TWISTS (30/20)
    60 HIGH KNEES WITH OHD TORPEDO HOLD
  • ViTaFIT WOD, July 29, 2020
    07/29/2020
    Metcon (AMRAP – Rounds and Reps)
    IN TEAMS OF 3 OR 4:

    EVERY 5M FOR 25M

    75/40 CAL BIKE/SKI/ROW
    20 KB GOBLET SQUATS
    10M BURPEE BROAD JUMP
    5 SYNCHRO BURPEES

    *KB MUST BE HELD FROM THE BEGINNING OF THE WORKOUT UNTIL THE END.

    *EVERYONE GETS THEIR OWN KB AND ONE PERSON MUST BE HOLDING IN THE FRONT RACK AT ALL TIMES. OTHER TEAMMATES CAN HAVE THEIR KB’S ON THE GROUND.

    *EVERYONE GETS THEIR OWN BIKE/SKI/ROW AND IT’S CUMULATIVE CALS.
  • ViTaFIT WOD, July 28, 2020
    07/28/2020
    Metcon (AMRAP – Rounds and Reps)
    12M EMOM STATIONS

    STATION 1
    MIN 1:15 THRUSTERS
    MIN 2: 15 BANDED LAT PULL-DOWNS

    STATION 2
    MIN 1: 20 WINDMILL SIT-UPS
    MIN 2: 2 BURPEES + 6 LAPS SHUTTLE RUN
  • ViTaFIT WOD, July 27, 2020
    07/27/2020
    Metcon (AMRAP – Rounds and Reps)
    8M STATIONS
    *REST 2M B/W STATIONS

    STATION 1
    4-8-12…
    REVERSE LUNGES WITH TORPEDO (30/20)
    SINGLE ARM SHOULDER PRESS
    RENEGADE ROWS

    STATION 2
    4-8-12…
    PLATED ZERCHER SQUATS (45/25)
    PLATED WALK-UPS
    SINGLE LEG V-UPS
    30M “”GUN WALK””

    STATION 3
    EMOM
    MIN 1: 12/8 CAL BIKE
    MIN 2: 20 TORPEDO JUMPING JACKS
    ADD 2 CAL EVERY ROUND
  • ViTaFIT WOD, July 25, 2020
    07/25/2020
    Metcon (AMRAP – Rounds and Reps)
    25M AMRAP

    STATION 1
    40/30 CAL BIKE
    30 CANDLESTICKS

    STATION 2
    400M RUN
    100 SHOULDER TAPS

    STATION 3
    50 TRICEP EXTENSIONS
    25 SEATED OHD PLATE RAISE
    *PLATE WT. (45/25)

    STATION 4
    50 WINDMILL SIT-UPS
    75 ELBOW PLANK WITH HIP TAP
  • ViTaFIT WOD, July 24, 2020
    07/24/2020
    Metcon
    25 MIN EMOM

    MIN 1: 8 S/A SHOULDER PRESS IN LUNGE – EACH SIDE
    MIN 2: 30 WINDMILL SIT-UPS
    MIN 3: 15M BURPEE BROAD JUMP
    MIN 4: 20 PLYO CHEST PRESS + 20 TORPEDO JUMPING JACKS
    MIN 5: 20 YRD REV PLATE DRAG (45/25)
  • ViTaFIT WOD, July 23, 2020
    07/23/2020
    Metcon (Time)
    FOR TIME:
    20 D-O-I-U OVER TORPEDO
    20 SINGLE ARM THRUSTERS (30/20)
    40/30 CAL BIKE

    REST 5M
    X3

    1. 5M CAP FOR EACH ROUND. IF YOU FINISH EARLY THEN YOU HAVE EARNED EXTRA REST.
  • ViTaFIT WOD, July 22, 2020
    07/22/2020
    Metcon (AMRAP – Rounds and Reps)
    WITH A 25M CLOCK:

    BUY-IN
    500M/400M BIKE
    12 BURPEES WITH MAX HEIGHT JUMP

    WITH REMAINDER OF THE TIME, COMPLETE 2 ROUNDS AT EACH STATION

    STATION 1:
    20 BANDED TRICEP PRESSDOWN
    15 WALL BALL PUSH PRESS

    STATION 2:
    500M BIKE
    20 TOE TOUCHES IN PUSHUP POSITION

    STATION 3:
    40 TORPEDO RUSSIAN TWISTS
    20 TORPEDO S/L DEADLIFTS (10L/10R)
    10 TORPEDO CURL TO PRESS + TRICEP EXT

    STATION 4
    200M SHUTTLE (20 OUT – 20 BACK, X5)
    20 KB HIGH PULLS (1.5/1)
  • ViTaFIT WOD, July 21, 2020
    07/21/2020
    Metcon (AMRAP – Rounds and Reps)
    5MIN STATIONS (NO REST BETWEEN)

    STATION 1
    100 TORPEDO PULSE SQUATS (30/20)

    STATION 2
    27-21-15
    S2S TORPEDO PRESS (30/20)
    DEAD COCKROACH CRUNCH

    STATION 3
    30-20-10
    RING ROWS
    DEADHANG (SECONDS)

    STATION 4
    21-15-9
    ABMAT SIT-UPS
    SQUAT JUMPS

    STATION 5
    850/700M BIKE
  • ViTaFIT WOD, July 20, 2020
    07/20/2020
    Metcon (AMRAP – Reps)
    4 ROUNDS
    2 MIN BIKE
    2 MIN BURPEES

    REST 1M B/W ROUNDS