Author Archives: stacy

Thursday June 14 – 5 x 5 Min Stations

Thursday: 6/14

5 x 5 min Stations 1 min rest B/T Stations  

1) Row – focus on maintaining a 2k pace (1:45 / 1:55)  (2:00 / 2:10) (2:10 / 2:20)

2)  5 x Goblet Step Up + Stepback Lunge (Finish all reps on one side first then switch / Rest      and repeat [shoot for 4-5 sets]) {Step back with the same leg that steps up}

50+/40+ 40+/30+ 30+/20+

3) 5 x Clean to Press (each side) rest and repeat

45+/35+ 40/25+ 30+/20+

4) 5 x Pull ups / 5 x Toes to bar or Knees to chest / rest and repeat

5) 5 x KB Deadlift to Farmers Carry (length of the gym) / rest and repeat

70+/60+ 60+/50+ 50+/40+ (suggested weight is per side)

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Monday June 11 – Tabata + Team Circuit

Monday: 6/11

Tabata (14-min)

3 x 4 min Stations with 1 min rest after each station

Heavy Ropes: Big Slams / Alt small waves (switch every interval)

Jungle Gym: Tricep Press / Bicep Curl (switch every interval)

MB: Wall Ball

Remaining Time:

In teams of 3-4 Rotate b/t these 4 exercises

KB Row (10 reps per arm then rest the remaining time)

Erg Row

Ralph McGill Lap B: Parking Lot Lap [time keeper]

OH Black Bar Step Back Lunge

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O4W Workouts – Week of 6/11-6/15

Monday: 6/11

Tabata (14-min)

3 x 4 min Stations with 1 min rest after each station

Heavy Ropes: Big Slams / Alt small waves (switch every interval)

Jungle Gym: Tricep Press / Bicep Curl (switch every interval)

MB: Wall Ball

Remaining Time:

In teams of 3-4 Rotate b/t these 4 exercises

KB Row (10 reps per arm then rest the remaining time)

Erg Row

Ralph McGill Lap B: Parking Lot Lap [time keeper]

OH Black Bar Step Back Lunge

Tuesday: 6/12

Back to the Grind

R:6 RNDS,

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Wednesday June 6 – One HIIT Wonder

Wednesday: 6/6

One HIIT Wonder

4 x 7 min Rounds

 

:45 on :15 off / :30 Sec each side with no rest between sides

 

Mountain Climbers (:45 on / :15 off)

High Plank Reach Through (left) (:30 on)

High Plank Reach Through (right) (:30 on)

Squat Jumps (:45 on / :15 off)

Single Leg Hip Bridge Hold (left) (:30 on)

Single Leg Hip Bridge Hold (right) (:30 on)

Lateral Bounds (:45 on / :15 off)

Lateral Lunge Hold (left) (:30 on)

Lateral Lunge Hold (right) (:30 on)

Burpee (:45 on / :15 off)

 

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