O4W Workouts – Week of 1/15-1/19

Monday: 1/15

Skill work followed by a cardio blast.

10-min Turkish get up

3 reps on one side. At the top of the 3rd, overhead carry the bell for the width of the gym (out and back), return to the ground and switch sides. Continue in this fashion until time is called.

 

Then the cardio blast: 15-20 min

And Then Some (Get through all rounds as quickly as possible (Non-assessed)

MB weight  (20 / 15) (15 / 12) (12 / 10)

KB weight (60 / 45) (45+ / 35+) (30+ / 25+)

 

Round 1) Sprint 1 parking lot lap + 30 Wall Balls / 30 Slam Balls  (B – 20 reps)

Round 2) Sprint 1 parking lot lap + 30 Wall Balls / 30 Slam Balls / 20 Burpees / 20 KB Swings (B – 20 and 15 reps)

Round 3) Sprint 1 Parking lot lap + 30 Wall Balls/ 30 Slam Balls / 20 Burpees / 20 KB Swings / 10 KB Goblet Squat / 10 MB Sit up double press (B – 20, 15 and 10 reps)

Finish with a Ralph McGill Run

Early Finishers: Mobility

 

Tuesday: 1/16

2k Tuesday!

3 x 10 min Station


1. Assessed 2K Row (They will get extra rest if they finish before 10 min is up, which most of them should. We should have a pretty good idea on who may need more than 10 min for a 2k, try and put them in the last heat so they aren’t restricted for time [cheat sheet on the board by the rowers]

2. AMRAP (10 reps of each)
-Side Plank touches R & L
-Push-ups
– Snap to Superman
– Snap to Hollow hold
-1 Leg Glute Bridge Raises R & L
– Squat stands

3. Double under ladder
Red (100-75-50-25) White (50-40-30-20-10 or 300, 225, 150, 75) Blue (200, 150, 100, 50)

After each set do 10 windshield wipers (per side)

 

If more than 24 People have them row their 2k in heats while others work through:

30 min AMRAP

(10 reps of each)

-Side Plank touches R & L
-Push-ups

-100 DU (W – 50 (300 singles) / B – 200 singles)
– Snap to Superman
– Snap to Hollow hold

-75 DU (W – 40/225 singles / B – 150 singles)
-1 Leg Glute Bridge Raises R & L
– Squat stands

-50 DU (W – 30/150 singles / B – 100 singles)  


2K Row Strategy

1st 500m Focus: Starts: ½, ½, ¾, Full Stroke at a fast pace 10 Strokes at a high stroke Rate 30+, 10 Strokes to Settle in your race pace S/R 26-30S/R, Maintain.

2nd 500m Focus: Maintain your race pace / good posture / sit up tall / strong push

3rd 500m Focus:  Rowing at race pace: Power 10 (10 Strokes with a little more power through the drive.) Once you’ve completed your Power strokes you go back to your race pace.

4th 500m Focus: Rowing at race pace: Maintain Race Pace, 250m Left add two stroke rates I.E.: 26=28, 30=32, Final 100-150m All out Sprint: Goal here is shaving off :10 Secs for the full 100-150m.

 

Wednesday: 1/17

HIIT Core – The Need for Speed

 

90 sec of work / 30 sec transition / 5 stations to go through

Each station will be broken down to 30 sec of one exercise 30 sec of another 30 sec core. 20 or less people put 4 on each station, more than 20 put 5 – 6. Working like an assembly line.  

After completing all five stations, rest :90 and repeat for a total of 3 RNDS.

 

Station 1) KB Swings => KB Goblet Thruster => Heel Touches (by the KB)

Station 2) JG Power Pulls (Right) => JG Power Pulls (Left)  => Hollow Crunch (In the Rig)

Station 3) Big Rope Slams => Alt Small Waves => Star Crunches (In front of the Rig)

Station 4)  Speed Jacks => Mtn Climbers The Hard Way => Scissor Kicks (Middle of the gym)

Station 5) Jumping Lunges => Hamstring Walkouts => Knees to Chest (By the Rowers)

 

Thursday: 1/18

Strong Together

Have campers partner up. While 1 partner works on a strength exercise, the other works on another exercise. Switch when Strength set is complete. Partners must complete all sets before moving on and they can go in whatever order they would like.

5 sets x 6 reps per person  

  1. Sumo or 2 KB Deadlift with Resisted Kneeling Hip Bridges

  2. 1 KB Half Kneeling Press (each side) with Wall Angels

  3. 2 KB Front Squat with Froggers

  4. 1 KB Floor Press with PVC Pass Throughs

  5. 2 KB Racked Lunge (each side) with runners lunge   

 

They should take them at the very least 5 min per lift but if time does remain have them AMRAP stability exercises

5 x Hip Cars (each side)

5 x SLOW shoulder taps (each side)

5 x Donkey Kicks (each leg)

5 x Prone swimmers   

 

Friday: 1/19

Friday Funday!

Start the day off with a little jab to the system (and maybe heart)

50 Burpees for time! (Assessed)

 

Then:

25 min time cap (4-6 rounds)

10 Resistance Band Bicep Curls

10 Yellow Bar Dips

10 KB Goblet Lunges (each leg)  

10 Box Jumps

20 Double Unders / 50 Singles  

200m Run (Parking lot lap) or 200 m Row