Friday December 14 – Jingle (kettle) Bells
Friday 12/14
Jingle (kettle) Bells
Campers will partner up and work in an I go, you go fashion through a KB swing ladder.
Partner Swing Ladder 1-2-3-4-5…..10-9-8-7-6-…1
Once they complete all reps,
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Friday December 14th – “No I In Team”
Friday: 12/14
Mobility Series: 5 Minutes
- Passive/Active Supine Hip Flexor Holds at End Range 5×5 Seconds Each
- Pistol Lifts Off (Over Yoga Blocks) 5 Each Side
“No I In Team” Format:
No I in Team: 3 person teams.
Thursday December 13 – Hakuna Tabata
Thursday 12/13
Hakuna Tabata
4 x 6 min Stations (:20 sec of work / :10 sec of rest)
Partner up and switch every interval
Station 1: Band Resisted High Knees
Station 2: 2 KB Front Squat
Station 3: Bench Straight Leg Hip Bridges and Earthquake Mtn Climbers (Switch every min.)
Station 4: 2 KB Push Press
Finish on 4 min Core Finisher Trainers Choice
Thursday December 13th – Down the Ladder
Thursday: 12/13
Down The Ladder: “How far can you get” (30 Minutes)
- Heavy 2KB Suitcase Deadlifts 10, 8, 6, 4, 2 R:(60+/53+)W:(45+/40+)B:(35+/30+)
- 2KB Racked Walking Lunge 10, 8, 6 ,4 ,2 (Each Side) R:(40+/35+)W:(30+/25+)B:(20+/15+)
- TRX Inverted Rows,
Wednesday December 12th – HIIT
Wednesday: 12/12
Mobility Series: 5 Minutes
- Kneeling Hip C.A.R.s with Yoga Block on Low Back 3x (Each Side)
- Kneeling Abducted Leg Lifts with Yoga Block on Low Back 3×5 Second Holds (Each Side)
HIIT: 4 Rounds of 4:30 Minutes Work / 90 sec Rest Between Rounds = 4×6 Min Total RNDS
Each Exercise :45 sec with a running clock
- Push Ups B: TRX Chest Press
- Superman Hold
- KB High Pull R:(53+/40+),
Wednesday December 12 – The Disappearing Act
Wednesday 12/12
HIIT: The Disappearing Act
The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all 7 exercises.
Tuesday December 11 – Fifty Shades of Fitness
Tuesday 12/11
Fifty Shades of Fitness (Assessed)
R – 50 Reps, W – 40 Reps, B – 30 Reps
Pushups R (toes), W(at least ½ on toes), B (knees)
Situps
Lunges (ea leg)
KB Swings R (60+/45+) W (45+/35+) B (30+/25+)
Supermans
KB High Pulls R (50+/40+) W (40+/30+) B (30+/20+)
Side Plank Hip Touches (ea side)
Double Unders W (Count attempts OR 200 singles) B (150 singles)
Wall Balls R (20/15+),