O4W Workouts – Week of 12/17-12/21
Monday 12/17
3 x 10 min stations – Cardio/Strength/Mobility
2-min rest between stations
One: Strength – 10 Minutes
start at 2 reps, go up by 2 each round (start heavy &
Old 4th Ward
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,
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
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+),
Monday December 10 – Team EMOM
Monday 12/10
2 x 15 min Station
Team Row: 15 Min EMOM
-
Teammate 1: Row R: 150M W: 125M B: 100M Get up off ERG & Rest the Remainder of the Minute
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Teammate 2: 30 Double Unders / W: 60 Singles B: 40 Singles &
O4W Workouts – Week of 12/10-12/14
Monday 12/10
2 x 15 min Station
Team Row: 15 Min EMOM
-
Teammate 1: Row R: 150M W: 125M B: 100M Get up off ERG & Rest the Remainder of the Minute
-
Teammate 2: 30 Double Unders / W: 60 Singles B: 40 Singles &
November Member of the Month (O4W) – Lindsey P.
Lindsey kept up her training up to what seemed about a week out of giving birth and started back up 6 weeks after baby Teddy came out to play. We admire her hard work and commitment to staying on track with training,
O4W Thursday 12/6 – Assessed Bike or Row / Dillon and Dutch
Assessed 1 min Cal Bike or 2 min Max Meter Row
(Whichever campers did not do last time, they will do it this time)
O4W Wednesday 12/5 – Class HIIT Rock
Class HIIT ROCK
3 x 9 minute Circuits 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.
Circuit 1:
Sumo Inchworm Shoulder Taps
Alternating KB Clean and Press: R:(40+/30+),W:(30+/25+),B:(20+/15+)
Squat Jumps B: Squats
Circuit 2:
Down Dog Toe Touch to Plank w/ crossing toe touches (B: Plank leg lifts)
KB Swings R:(60+/53+),W:(45+/40+),B:(30+/25+)
Superman Hold