Monday: 1/21
Camper Named: “Spin City: The Charlie Sheen Years” Aka “ The Jenna G.”
Tabata Interval Stations (:20 seconds of work followed by :10 seconds of rest repeated 8 times = 4 Mins) is applied in turn to the:=
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Monday: 1/21
Camper Named: “Spin City: The Charlie Sheen Years” Aka “ The Jenna G.”
Tabata Interval Stations (:20 seconds of work followed by :10 seconds of rest repeated 8 times = 4 Mins) is applied in turn to the:=
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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
Saturday 1/19
8am, 10:15am
HIIT: :30/:30/:30 HIIT Stations – :30 sec KB Move/:30 Sec Body Weight Move/:30 Core
Station 1 –
Friday: 1/18
Station 1:
Partner Rowing: 2 x 4 Min Pieces Total Time 16-18 Min
Thursday: 1/17
Station 1: Strength Assessment: 2KB Front Squat: 10-15 Minute Station
Mobility Board: AMRAP Moves (Focus slow movement on non-timed moves.)
1 Minute (Each Side) Ankle Mobility…rocking in and out with over pressure.
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.
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+
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
Wednesday: 1/16
Mobility Series: 5 Minutes
HIIT: Me Up
4 x 6 min Stations
:30 sec per exercise 3 RNDS through each Station
1 Min Rest BTWN Stations
Station 1: KB –
