Old 4th Ward

Workout Blog for our Old Fourth Ward / Midtown Location on Ralph McGill Blvd.

O4W Workouts – Week of 6/18-6/22

Monday 6/18

2 x 12 min AMRAPs with 1 min rest b/t

 

KB Complex [use the same bell for all]

5 x Clean to Lunge and Press (Complete all reps on one side then switch sides)

10 x Bent over Row (each side)  

20 x KB Swings

 

Calisthenic Conditioning:

5 x Burpee Tuck Jumps or Burpee Broad Jumps

10 x DU (30 Singles)

20 x Squat Jumps   

 

Core Finisher

:30 sec each exercise 2x through

V-ups

Toe Touches

Hollow Crunches

Star Crunches

Side Plank Hip Dips (Right)

Side Plank Hip Dips (left)

 

Tuesday: 6/19

Take 5 (30 min)

90 sec work / 30 sec rest/transition time to next exercise/station

3 RNDS:

1: 8 x Atomic Push Ups then Plank the remaining of the Time

2: Heavy KB Farmers Carry or KB March

3: Lateral Box Jumps [sub Lateral Box Shuffle or Step Ups]

4: Jump Rope –

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Thursday June 14 – 5 x 5 Min Stations

Thursday: 6/14

5 x 5 min Stations 1 min rest B/T Stations  

1) Row – focus on maintaining a 2k pace (1:45 / 1:55)  (2:00 / 2:10) (2:10 / 2:20)

2)  5 x Goblet Step Up + Stepback Lunge (Finish all reps on one side first then switch / Rest      and repeat [shoot for 4-5 sets]) {Step back with the same leg that steps up}

50+/40+ 40+/30+ 30+/20+

3) 5 x Clean to Press (each side) rest and repeat

45+/35+ 40/25+ 30+/20+

4) 5 x Pull ups / 5 x Toes to bar or Knees to chest / rest and repeat

5) 5 x KB Deadlift to Farmers Carry (length of the gym) / rest and repeat

70+/60+ 60+/50+ 50+/40+ (suggested weight is per side)

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Monday June 11 – Tabata + Team Circuit

Monday: 6/11

Tabata (14-min)

3 x 4 min Stations with 1 min rest after each station

Heavy Ropes: Big Slams / Alt small waves (switch every interval)

Jungle Gym: Tricep Press / Bicep Curl (switch every interval)

MB: Wall Ball

Remaining Time:

In teams of 3-4 Rotate b/t these 4 exercises

KB Row (10 reps per arm then rest the remaining time)

Erg Row

Ralph McGill Lap B: Parking Lot Lap [time keeper]

OH Black Bar Step Back Lunge

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O4W Workouts – Week of 6/11-6/15

Monday: 6/11

Tabata (14-min)

3 x 4 min Stations with 1 min rest after each station

Heavy Ropes: Big Slams / Alt small waves (switch every interval)

Jungle Gym: Tricep Press / Bicep Curl (switch every interval)

MB: Wall Ball

Remaining Time:

In teams of 3-4 Rotate b/t these 4 exercises

KB Row (10 reps per arm then rest the remaining time)

Erg Row

Ralph McGill Lap B: Parking Lot Lap [time keeper]

OH Black Bar Step Back Lunge

Tuesday: 6/12

Back to the Grind

R:6 RNDS,

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