Wednesday: 11/21
Mobility Series: 5 Minutes
Running HIIT Circuit: 4 Stations – :45 work/:15 rest alternating moves for 4 minutes – followed by :60 Run.
The Summit
complete ALL three rounds for time (assessed)
Round 1 –
200 m run (1 parking lot lap), 20 Pushups, 20 Squats, 20 JG Rows, 20 Sit-ups
Round 2 –
Repeat Round 1 AND:
30 Deadlift High Pulls,
Tuesday: 11/20
“The Headless Horseman” – 16 Min Time Cap: Treat as Assessed and write Times.
– 20x Swings R:(60+/40+) W:(45+/ 40+) B:(35+/30+)
– 10x KB Headcutters R:(40+/35+) W:(30+25+) B(20+/15+)
– 200m Run (1st White on Clifford) Non Runners can Bike 15/10 Cals.
3 x 9 min Stations
Station 1
1st min: 250 meter Row 200 meter Row
2nd min: Black Bar OH Lunges
3rd min: Hollow Hold
Repeat 3 x
Monday: 11/19
Mobility Series: 5 Minutes
Stations: All Together
Station 1:
12 Minute Tempo Unilateral Strength: 3/1/1/0 –
Monday: 11/19
Mobility Series: 5 Minutes
Stations: All Together
Station 1:
12 Minute Tempo Unilateral Strength: 3/1/1/0 –
Saturday 11/17
DISAPPEARING ACT, PART II: 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 6 exercises,
Monday 11/19
3 x 9 min Stations
Station 1
1st min: 250 meter Row 200 meter Row
2nd min: Black Bar OH Lunges
3rd min: Hollow Hold
Repeat 3 x
3 x 8 min Steady Flow Stations
2 min rest b/t stations
2. Traveling exercises: Width of the gym (one way)
AMRAP: Walking Lunges / Bear Crawl / Broad Jumps / Monkey Crawl (switch half way) / Inchworm Push ups
3.
Assessed 1 min Bike or 2 min Row
Campers chooses b/t a 1 min Max Cal Bike or 2 min max meter Row.
Classic Strength
5 Reps for 5 Sets. Complete all sets before moving on.
