O4W Workouts – Week of 12/11-12/15

Monday: 12/11

EMOM 5 x 5 min station – 90 sec rest/transition between stations

Every minute on the minute, perform the prescribed # of reps of each exercise, rest the remainder of the minute:

 

— 10 Ninjas + Bear Crawl (hips high) (width of gym x 2)  

— 5 KB Headcutters R:(40+/30+)W:(35+25+)B:(25+/20+) + 8 Broad Jumps (sub = 10 lunges w/knee drive)

— 8 Pushup to Plank + 8 V-ups or Lemon Squeezes

— 12 JG Squat Jumps + 12 JG Rows

— 5 Band Tricep Extensions   + 10 Front + Side Band Raises (total)

 

Tuesday: 12/12

The Knockout (assessed)

6 rounds – 3 min/round – 2 min rest between rounds

4-person groups as needed to share equipment, switching exercises every 45 seconds.

Burpees – Wall Ball – 2KB Push Press – Sit-ups

Score = total reps for 6 rounds (campers will write their score for each round on the whiteboard)

RED – Wall ball (20/15), push press (70, 50)

WHITE – Wall ball (15/12), push press (60, 40)

BLUE – Wall ball (12/10), push press (50, 30)

 

Wednesday: 12/13

Zero to Ninety (18-min)

4 Person Groups. Each Member has 90 sec to complete the prescribed reps of each exercise. If they finish early, they rest. If not, they go directly into next exercise. Repeat 3 Times for a total of 18 Mins

– Row (R – 250 m, W – 225 m, B – 200 m)

– 30 Overhead Lunges (using plates) R:(35+/25+) W:(25+/15+) B:(15+/10+)

– 50 Double Unders OR 150 Singles  

– 30 KB Swings OR Goblet Cleans R:(53+/45+) W:(45+/35+) B:(30+/25+)

– REPEAT-

 

Finish with 10-12 min of partner work:

While one partner travels out and back the width of the gym, other partner performs a hold. Switch and move down the board.

Traveling Side Lunge + Hip Bridge Hold

Frogger + Table Top Hold

Crab Walk + Superman Hold

Repeat until time is called

 

Thursday: 12/14

Immediately after warm up: Partner pullups (5-min)

3 sets max pull-ups (5-8 assisted, using a band that allows them to do those reps unbroken)

 

Heavy Partner Tabata (12-min): One partner works the first 20 sec while other partner rests and switch such that each partner performs 1 set for 20 sec every minute. Each partner will complete 5 total sets over the 5-min. They’ll choose a weight they can move for 20 sec.

2KB Front Squats

  • Rest approx :90 to 2-min to switch out bells –

2KB See Saw Press

 

Conditioning Ladder  – Challenge them to get through it quickly. Slow it down on side plank touches and use it an opportunity to catch your breath. Everything else done at a fast pace with quick transitions  (15-min max)

20-16-12-8-4 (20 of everything, then 16, 12 . .)

– Speed Jumping jacks

– Mtn Climbers (per side)

– Jumping Lunges (total) or Step Back Lunges with knee drive (total) (add hop to progress it)

– 1-Arm Thruster (total) (choose a bell one size down from see saw press)

– Side Plank Touches (total)

– MB Toe Taps (per side)

 

Friday: 12/15

20-MIN AMRAP

4 RNDS (B – 3 RNDS)

– 10 KB Rows (per arm) (R – 53+/40+ W – 45+/30+ B – 35+/20+)

– 20 Star Crunches (total)

– 30 Pushups (R – all toes W – ½ and ½ B – all on knees)

– 40 Squats

– Run a parking lot lap

Finish w/cornhole HIIT + abs

Divide class into 2 groups: Teams have 8-10 min to get as many points as possible (3 in the hole and 1 on the board). Team with most points WINS! Each team member throws 4 bags before handing bags off to another team member to throw. When team members aren’t throwing, they are performing the exercises called out by the trainer. Exercises switch every 30 sec for the full 8-10 min.

High Knees

Plank Hold

Butt Kicks

Hollow body hold

Side Plank Hold

Cross Over Jacks

Side Plank Hold

Star Jumps

Repeat until time is up