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Partner Row – Wednesday, March 1 (O4W)

Wednesday: Partner workout:
  • 1000 Meter Row • 10 Rounds of 5 KB rows/arm, 10 Push-ups, 15 squats • 800 Meter Row • 8 Rounds of 5 DL High pulls, 10 sit-ups, 15 swings • 600 Meter Row • 6 Rounds of 5 KB rows/arm, 10 Push-ups, 15 squats • 400 Meter Row • 4 Rounds of 5 DL High pulls, 10 sit-ups, 15 swings •...
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The 7-11 – Tuesday, February 28 (O4W)

Tuesday: Workout: “The 7-11” Assessed: Count Total Number of Burpees complete (21 Mins) 7 x 2 Minute RNDS - 1 Parking lot lap Followed by Max Burpees for the remainder of the 2 min. - 1 Min Rest B 100m Run: Start off on parking lot lap, but at the first turn come right back to the stairs (50m out &...
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Core, Strength, & Conditioning – Monday, February 27 (O4W)

Monday: Workout: Posterior Gains: Deadlifts – 4 sets of 6 reps (increase weight next set if you successfully make it to 8 reps) choose either one. OR Pull-ups: 1. 2 x hang from bar with shoulders packed in hollow body position - (max hold OR 30 sec - shorter of the 2) 2. 2 x Flexed Arm Hang Over Bar (hollow body position...
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Tabata & Team Game – Friday, February 24 (O4W)

Friday: Workout: Cardio workout: Tabata :20/10 -  each exercise will be 3 min (6 rounds) followed by 2 rounds of JR ( 1 min). Rest 2 min b/t rounds - Wallball - Burpee - Parking lot laps (Jog :20/ sprint :10) JR outside Then for remainder of time:   Team Wheel of Fortune: Split gym up into 4-5 teams. Trainer spins wheel to select exercise.   As...
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Strength & Endurance – Thursday, February 23 (O4W)

Thursday: Workout: Posterior Gains: Deadlifts –  3 sets of 8 reps (increase weight next set if you successfully make it to 8 reps) choose either one. OR Pull-ups:
  1. 2 x hang from bar with shoulders packed in hollow body position - (max hold OR 30 sec - shorter of the 2)
 
  1. 2 x Flexed Arm Hang Over Bar (hollow body position and...
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KB Skillz – Monday, February 20 (O4W)

Monday: Workout: Posterior Gains: Deadlifts – 3 sets of 8 reps (increase weight next set if you successfully make it to 8 reps) choose either one. OR Pull-ups: 1. 2 x hang from bar with shoulders packed in hollow body position - (max hold OR 30 sec - shorter of the 2) 2. 2 x Flexed Arm Hang Over Bar (hollow body position...
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3 X 10 Min Stations – Friday, February 17 (O4W)

Friday:

Workout: 3 x 10 min stations 1. Find your perfect pushup - partner up for max perfect form touch and go pushups. Then, EMOM for 8 min, perform 8 perfect pushups and 8 yellow bar rows, and rest the remainder of that minute if the reps are complete. (B-6&6 – decrease reps for anyone not...

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Power Work – Thursday, February 16 (O4W)

Thursday: Workout: Posterior Gains: Deadlifts – 3 sets of 10 reps (increase weight next set if you successfully make it to 12 reps) choose either one. OR Pull-ups: 1. 2 x hang from bar with shoulders packed in hollow body position - (max hold OR 30 sec - shorter of the 2) 2. 2 x Flexed Arm Hang Over Bar (hollow body position...
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