Monday 1/21 – The Ruth
The Ruth
100 Walking Lunges (total)
80 Hand Release Push-ups
60 D.U. – sub 300 singles
40 Burpees
20 Wall balls 20/15 15/12 12/10
Run 800 meters
Author Archives: stacy
O4W Week of Workouts 1/21-1/26
Monday 1/21
The Ruth
100 Walking Lunges (total)
80 Hand Release Push-ups
60 D.U. – sub 300 singles
40 Burpees
20 Wall balls 20/15 15/12 12/10
Run 800 meters
O4W Friday 1/18 – Wipe Away
Wipe Away
2 Teams 2 boards 5 starting points. Complete a series of exercises to earn 1 point and either add that point to your teams score board or wipe away a point from the other team.
O4W Thursday 1/17 – Partner Tabata Strength and Conditioning
Partner Tabata Strength and Conditioning (Alt. every round)
4 min Rounds with 1 min rest b/t rounds
Bike Sprints 700-1100 Watts 600-1000 500-900
Heavy Bent over KB Row (switch every 5 reps) 60+/50+ 50+/40+ 40+/30+
O4W Wednesday 1/16 – HiiT The Nail On The Head
HiiT The Nail On The Head
4 x 6 min Rounds with 1 min rest after each round
On the top of every min, campers will start with 40 sec on the primary exercise followed by 20 sec on the secondary exercise
O4W Tuesday 1/15 – 10 sec Power Assessment
Bike Assessment
10 sec as many cal as possible
Campers will set the monitor for 10 sec. The Bike HAS to be in a fully stopped position. They will hit the start button and try to produce speed as fast as they can to measuring how many calories they can get.
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,
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