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)
Author Archives: stacy
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)
O4W Wednesday – 1/2
Count on HIIT
Partner up. While 1 Partner is working on a dynamic exercise, the other will work on a core or isometric hold exercise. Switching back and forth every :30 sec for 5 sets 1 min –
O4W Week of Workouts – 1/2-1/4
O4W Schedule – Week of 12/31-1/05
Wednesday 1/2
Count on HIIT
Partner up. While 1 Partner is working on a dynamic exercise, the other will work on a core or isometric hold exercise. Switching back and forth every :30 sec for 5 sets 1 min –
O4W Friday 12/27- Partner Ladder
Partner Ladder (I go, you go)
10-9-8-7-6-5-4-3-2-1
KB Swings
Pull ups (unassisted or band assisted or TRX)
Push Ups (Incline or decline on benches)
Squat Jumps
KB Push Press
Box Jumps (step ups total)
V-ups
O4W Thursday 12/27 – Get In Line
Get In Line / Time to Shine
1st Round: :60 sec Running Clock = 8 min
– 1 min –
2nd Round :45/:15 = 8 min
– 1 min –
3rd Round :30/:15 = 6 min
–
O4W Week of Workouts 12/24 – 12/29
O4W Schedule – Week of 12/24-12/29
Thursday 12/26
Get In Line / Time to Shine
1st Round: :60 sec Running Clock = 8 min
– 1 min –
2nd Round :45/:15 = 8 min
–
O4W Friday 12/21 – Merry Christmas and Happy Holidays
Merry Christmas and Happy Holidays
25 min AMRAP
5 x Heavy Farmers Carry (width of the gym down = 1)
10 x Step ups (total) or Box Jumps
15 x JG Knees to Chest
20 x Wall Balls
25 x Mtn Climbers (each side)
30 Cal Row (20 Cal Bike)
O4W Thursday 12/20 – Sleigh Bells Ring
Heavy Unilateral KB Circuit (20 min) – pick a weight that will allow you to do 5-8 reps (If they need multiple bells to go heavier that’s fine)
-Single Leg Deadlift with bell in both hands (or Staggered stance if needed)
-Single leg single arm rows (Both feet planted if needed)
-Single single arm Overhead Press (press arm is same as plant leg)
-Single OH KB Squats (in rack if needed)
Go through the circuit as a ladder starting at 4 reps of all exercises on the right side,