Friday:
Workout:
15 Min AMRAP:
-10 KB Headcutters: R:(40+/30+), W:(35+25+), B:(30+/20+)
– 10 KB Rows (5/arm) R:(60+/40+), W:(45+/ 35+), B:(40+/30+)
– 10 KB Swings: R:(60+/40+), W:(45+/ 35+), B:(40+/30+)
– 10 Hollow rocks
Team Pictionary : Teams of 3-4 race to finish the required reps for 1 stations.
Thursday:
Workout:
1. Conditioning 15 min AMRAP:
Teams of 3- 1 partner working at each station w/ the row as the pace setter.
12/10/9 Calorie Row (R/W/B)
Box Jumps
Skills – 1 or 2 KB swing clean (shoot for 5 reps at a time)
2.
Wednesday:
Workout:
1. Team 2 min row relay : split gym up into groups of 4 (smaller groups split up to fit on all ergs, 2-3/team)
Each teammate will row for 2 min, and switch with partner (we’ll have a :10 clock for a transition where no one will be rowing).
Tuesday:
Workout:
The O4W 500 (Record score) – Use white board for high scores
Red – 2 rounds = 500 reps, White – 40 reps, Blue – 30 reps
50 MB Sit-up to Russian twist (over &
Monday:
O4W Tour
3 stations on our tour
Take a left out of the building toward Two Urban Licks to the beltline. Take a left on the beltline, and a right on that winding path that leads to O4W park.
Friday:
Workout:
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 (or 6 min &
Thursday:
Workout:
Partner Strength Endurance:
When working through the board you will perform the first exercise for all sets before moving on to the next exercises of that round. The rest is when your partner is working,
Wednesday:
Workout:
3 x 8 Min Stations: 2 Min Rest BTWN Stations Rowers will need full 2 Mins off.
Station 1: Rowing
8 Min Row @ 10 Secs Slower than your Target 2K Pace (if they know what that is).
Tuesday:
Workout:
The Fac Attack (Retest from 2/2/16):
They can complete the exercises in any order after each run, but they must complete all before moving on to the next run.
Round 1: Run 5 laps,
Monday:
4 rounds of :40/20 of the following:
Immediately following each round, run!
Red: parking lot + Ralph McGill loop
White: Ralph McGill loop
Blue: parking lot lap
