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
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)
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
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)
2 x 15 min Stations with 2 min rest b/t stations
Teams of 3, 1 partner working at each station w/ the row as the time keeper.
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)
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 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 –
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
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
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