15 Min AMRAP & Team Game – Friday, March 31 (O4W)
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+),
Author Archives: Casey
Strength & Conditioning – Thursday, March 30 (O4W)
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 –
Team Row & Tabata – Wednesday, March 29 (O4W)
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,
The O4W 500 – Tuesday, March 28 (O4W)
Tuesday:
Workout:
The O4W 500 (Record score) – Use white board for high scores
Red – 2 rounds = 500 reps, White – 40 reps,
O4W Tour – Monday, March 27 (O4W)
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,
Partner Pentathlon – Friday, March 24 (O4W)
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.
Partner Strength Endurance – Thursday, March 23 (O4W)
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.
3 X 8 min Stations – Wednesday, March 22 (O4W)
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).
The Fac Attack – Tuesday, March 21
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.
:40/:20 Circuit – Monday, March 20 (O4W)
Monday:
4 rounds of :40/20 of the following:
- KB Swings
- Handstand Hold
- Weighted Lunge Complex
- Slam Ball
- Rows
Immediately following each round,