O4W Workouts – Week of 10/8-10/12

O4W Workouts – Week of 10/8 – 10/12

Monday 10/8

Newbie Day 1: Go over Plank, Squat, Push ups, JG Row

Then assessment workout:

Buy In: 2 Parking Lot Laps

2 Rounds of:

10 Push ups

15 JG Rows

20 Squats

Cash Out: 2 Parking Lot Laps

 

Vets:

30 Min AMRAP

 

16 KB Swings

14 Wall Balls

12 1 KB Row (total)

10 Slam Balls   

8 KB Goblet Squats

1st Round: Ralph McG 2nd Round: 250 meter Row 3rd Round: 20/15 Cal Bike

 

Tuesday 10/9

 

Newbie Day 2: KB Day

Vets:

Sweet Caroline

4 rounds for time of:

½ of the Parking lot Black Bar Overhead Lunges –you must stop running if you lower the bar to rest.  

20 1-arm KB thrusters (10 each arm)
10 x double push-up broad jump burpees

 

RED: M – Big bar, KB: 35lb W – Small bar, KB: 25lb

WHITE: M – Small Bar, KB: 30 W – Small bar, KB: 20lb

BLUE: 3 rounds, M – PVC, KB: 25 W – PVC, KB: 15

 

Early Finishers:

Extended Stretch

 

Wednesday 10/10

Sum HIIT up

4 Rounds with 1 min b/t Rounds  

:45 on :15 Rest

 

Bike or Row

Shoulder taps

Yellow bar Dips

Mtn Climbers

Box Jumps

Crab Toe Taps 

 2 KB March

 

Thursday 10/11

 

Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND = 5 RNDS = 5 Minute Total / 20 Reps

1 Minute Rest BTWN Squat & Push Up  

Goblet Squats: R:(53+/45+) W:(45+/35+) B:(Bodyweight)

Push Ups: B: TRX Chest Press  

 

Followed By 3-5 Mins of Warm up for KB Swing Re-Boot/Clean Practice:

R:(40+/30+) W:(30+/25+),B:(25+/20+)

3 x 5 Min KB Complex: This should be cardio!!

:30 Right Arm Cleans

:30 Left Arm Cleans

:10-:15 Sec Shake Out

:30 Right Arm Push Press

:30 Left Arm Push Press

:10-:15 Sec Shake Out

:30 Du (practice)

:30 Singles

:10-:15 Sec Shake Out

:30 Hollow Hold

:30 Superman

1-2 Minutes Off

– Repeat –

Friday 10/12

Partner Pentathlon

Campers pair up and attempt to complete each event as fast as possible with one partner working at a time (6 min. time limit for each event). Teams will record their times from each event on the big white boards – team with the lowest total time after 5 events is the winner!

 

  1.  Complete 75 MB Sit up and Press (10 max/person) / 75 KB High Pulls (10 max/person)
  2. Complete 100 Band curls and 100 Band Rows (10 Max/person)
  3. Complete 75 Burpees. (5 max/person)
  4. Complete 200 Double Unders (25 rep max. each person/doubles) or 500 Singles  
  5. 100 mtn jack (20 max/person) and 100 Slam Balls (10 max/person)