O4W Week of Workouts 1/21-1/26
Monday 1/21
Teddy P. 2018 (6:15 pmers Brandon and Lindsey)
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
FitWit Nation
Saturday January 19th – HIIT
Saturday 1/19
8am, 10:15am
HIIT: :30/:30/:30 HIIT Stations – :30 sec KB Move/:30 Sec Body Weight Move/:30 Core
- 3 Rounds at Each Station = 4:30 Min Work / 1 Min Rest = 5:30 Min Total RNDS
Station 1 –
Friday January 18th – Stations: Rowing + Circuit
Friday: 1/18
Station 1:
Partner Rowing: 2 x 4 Min Pieces Total Time 16-18 Min
- Partner 1: ROW Goal Paces = R:(1:45/1:55) W:(1:55/2:05) B:(2:00/2:15)
- Partner 2: 4 MIN STABILITY AMRAP
- AMRAP A: 5x Bird dogs 5x Dead Bugs (Each Side) [10x Sec Hold]
- AMRAP B: 10x Plank Shoulder Taps (Total) 10x Down Dog Toe Touches (Total)
- Transition on and off the ERG should take less than :20 Secs.
Thursday January 17th – Strength Assessment: 2KB Squat + Tabata Mash Up
Thursday: 1/17
Station 1: Strength Assessment: 2KB Front Squat: 10-15 Minute Station
- Strength: 2KB Front Squat 4-8 Rep Max
Mobility Board: AMRAP Moves (Focus slow movement on non-timed moves.)
1 Minute (Each Side) Ankle Mobility…rocking in and out with over pressure.
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
Wednesday January 16th – HIIT
Wednesday: 1/16
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: Me Up
4 x 6 min Stations
:30 sec per exercise 3 RNDS through each Station
1 Min Rest BTWN Stations
Station 1: KB –
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,