O4W Week of Workouts – 11/12-11/17

Monday 11/12

20-15-10-5 (as fast as possible)

 

2 KB Squat 35+/25+ 30+/20+ 25+/15+

Slam Balls

Push Press (same bell)

 

Then:

 

10 Rep AMRAP

 

2 KB Cleans

DU

Dips

Jumping Lunges (Total)

 

Tuesday 11/13

King Me!  

 

Workout:

King Me! – 6:15 pm Jessica King’s workout

5 rounds – 3 min./round – 3 min. rest between rounds

Rotating 3 exercises every 30 seconds:

Burpees

Squat high pulls (60/40+, 45/30+, 35+/20+)

Wall ball

Repeat

Rest for the 3 min.  (Record round scores on a white board during rest time.

 

Wednesday 11/14

 

HIIT 30 on 30 hold

 

3 x 7 min rounds with 1 min rest after each round

 

:30 sec dynamic explosive and speed, followed by :30 sec Isometric and stabilization hold.

 

All Body weight exercises moving all the way down the board rest and repeat

 

Ski Jumps

Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)

Ninjas

Plank

Mtn Climbers

Shoulder Taps

Hip Bridges

Single leg Hip Bridge Hold (15 sec left/right)

Leg Lifts

Hollow Hold

Alt Superman

Superman Hold

Burpees

Squat Hold

 

1 min Rest and repeat 2 more times

 

Finish: 7 way hips on a tabata clock (:20 sec of work / :10 sec of rest)

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles  

– Bicycle Kick

  • Switch Sides

 

Thursday 11/15

 

Assessed Bike  or Row

 

Campers chooses b/t a 1 min Max Cal Bike or 2 min max meter Row.  

 

Classic Strength

 

5 Reps for 5 Sets. Complete all sets before moving on. Go in whatever order you would like.

 

2 KB Squat

 

2 KB Sumo or Suitcase Deadlift

2 KB Floor Press

2 KB Strict Press

 

Pull ups ( 5 sets of max reps)

 

Friday 11/16

 

3 x 8 min Steady Flow Stations

2 min rest b/t stations

 

  1. Row ( keep it at a steady pace around 60%-70%)

 

  1. Traveling exercises: Width of the gym (one way)

AMRAP: Walking Lunges / Bear Crawl / Broad Jumps / Monkey Crawl (switch half way) / Inchworm Push ups

    

3)   JG AMRAP: 10 Reps each exercise

Jump Squats / Chest Press / 1 Arm Row with rotation (total) / Jumping Lunges (total) / Hamstring Runners (each side)