Author Archives: stacy

Friday August 3 – Fire Starter

Friday 8/3

Fire Starter

4 x 6 min Partner Stations / Alternating exercises ea. Interval 30 sec of work 30 sec of rest / 90 sec – 2 min rest between stations

Station 1: Bike Sprints (guys: 500-700+ watts / ladies: 300-600+)

Station 2: Heavy Rope Slams and Hollow Hold

Station 3: Erg Sprints (each partner is on their own erg / active recovery)

Station 4: Plank and Burpees

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O4W Workouts – Week of 7/30-8/3

Monday 7/30

The Line Up

:45 each exercise with a running clock / 3 x per station

Station 1:

Box Jumps

DB Press (switch to push press as needed)

MB Slams

V-ups (or Lemon Squeezes)

1 min

Station 2:

Step ups

DB Renegade Row

MB Toe Taps

Sprinter Situps

1 min Rest

Station 3

Hamstring March (not using MB)

DB Thruster

MB Sit up (ball tapping behind head and between legs)

Ninjas

 

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Wednesday July 25 – HIIT Hop, the HIITY, the HIITY to the HIIT HIIT Hop You Don’t Stop!

Wednesday 7/25

HIIT Hop, the HIITY, the HIITY to the HIIT HIIT Hop You Don’t Stop!

3 x 9-min Stations

:30 sec each movement / 4 movements to get through for 4 rounds / quick :15 rest after every 2 min RND = 9 min of work / 90 second rest between stations

Big MB Station

MB Toe Touches

MB Situp and Press

MB Toe Taps

Wall Balls or MB Thruster

:15 sec rest

 

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Tuesday July 24 – A Mano: 2K Assessed Run

Tuesday 7/24

A Mano (and foot)

2k Run assessment (non-runners will be doing assessed 2k row) – reassessment from 5/1

There and back. Blue run = corner of Venkman’s/Emory Health Building and back

After Party:

3 x 4 min Tabata Rounds (:20 sec on / :10 sec off x 8)

Alternate b/t 2 exercises exp: :20 sec Pullup / :10 sec off / :20 sec Jump rope / :10 sec off ….continue with those 2 exercises for 4 min.

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