O4W Monday 1/14 – 3 x 9 min Stations
3 x 9 min Stations
9 min Row Intervals:
2 min Row or 500 m (If campers make it to 500 m before 2 min are up, they get extra rest) , then 1 min Rest / easy pedal / X 3
(if you have more than 24 campers in class,
Author Archives: stacy
O4W Week of Workouts 1/14-1/19
Monday 1/14
3 x 9 min Stations
9 min Row Intervals:
2 min Row or 500 m (If campers make it to 500 m before 2 min are up, they get extra rest) ,
O4W Friday 1/11 – Hang Man
Community Coffee is today so we will cap the time at 25 min!
HANG!!! Man!!!
Partner up and work your way down the different hangs and crawls
Crawler will be the time keeper and we are going the length of the gym
O4W Thursday 1/10 – 2K and KB Strength
2 k Row Assessment (we will do multiple heats)
Then Partner Strength 5 x 5 I go, you go
Squats
Floor Press
DL Suitcase or Sumo
Kneeling OH Press
O4W Wednesday 1/9 – Hiit Me Up
Hiit Me Up
4 x 8 min Stations with 1 min rest b/t Station
:30 sec per exercise 4 times through
JG: Squat Jumps / Power Rows / Chest Press / Rest
Heavy Rope: Alt Waves / Big Slams / Heavy Rope Jumping Jack / Rest
MB: Overhead Lunges / MB Thrusters / MB Mtn Climbers / Rest
Core: Plank leg lifts / Side Plank Hip Dips (Right) / Side Plank Hip Dips (left) / Rest
O4W Tuesday 1/8 – The Descent (assessed)
The Descent (assessed)
RND 1:
Ralph McGill Run
40 KB Swings (mod = deadlifts) 50+ / 40+ 40+ / 30+ 30+ / 20+
40 MB Sit-up and Press 20/15 15/12 12/10
40 Double Unders (200 singles)
40 Pushups All Toes ½ Toes ½ Knees All Knees
RND 2: Repeat @ 30 reps/exercise (150 singles)
RND 3: 20 reps (100 singles)
RND 4: 10 reps (50 singles)
O4W Monday 1/7 – 3 Musketeers
Newbie Day 1: Squat, Plank, Push up, JG Row and Assessment
Vets
The 3 Musketeers (if we have more than 24 campers in class we will do 4 musketeers)
Rotate through 3 (4) Stations with the rower being a timekeeper
O4W Week Of Workouts 1/7 – 1/12
Monday 1/7
Newbie Day 1: Squat, Plank, Push up, JG Row and Assessment
Vets
The 3 Musketeers (if we have more than 24 campers in class we will do 4 musketeers)
O4W Friday 1/4 – 2 x 15 min Stations
2 x 15 min Stations with 2 min rest b/t stations
- Conditioning 15 min AMRAP:
Teams of 3, 1 partner working at each station w/ the row as the time keeper.
O4W Thursday 1/3-Meathead Thursday
Meathead Thursday
Partner Superset (I go, you go)
5 x 4-6 reps
2 KB Squat + Pistol squats (each leg)
2 KB Press + 1 KB Front Raises
2 KB Deadlift + 1 KB Single leg Deadlift / Staggered Stance DL (each leg)
2 KB Floor Press + Push up variations (Plyo Push Up / Hand Release Push Up / Regular Push Ups)