Round Robin
3 Rounds:
7 Stations – 1 Minute Work at Each Station
:15 Second Rest Transition between Stations
1 Minute Rest between Rounds
Station 1: Air Bike
Station 2: High Plank Hold
Station 3: 2 KB Push Press R:(45+,35+),
Monday 10/22
3 Rounds:
7 Stations – 1 Minute Work at Each Station
:15 Second Rest Transition between Stations
1 Minute Rest between Rounds
Station 1: Air Bike
Station 2: High Plank Hold
Station 3: 2 KB Push Press R:(45+,35+),
Monday 10/22
3 Rounds:
7 Stations – 1 Minute Work at Each Station
:15 Second Rest Transition between Stations
1 Minute Rest between Rounds
Station 1: Air Bike
Station 2: High Plank Hold
Station 3: 2 KB Push Press R:(45+,35+),
Monday 10/22
3 Rounds:
7 Stations – 1 Minute Work at Each Station
:15 Second Rest Transition between Stations
1 Minute Rest between Rounds
Station 1: Air Bike
Station 2: High Plank Hold
Station 3: 2 KB Push Press R:(45+,35+),
Tour of O4W Park
3 stations on our tour
Take a left out of the building toward Two Urban Licks to the beltline. Take a left on the beltline, and a right on that winding path that leads to O4W park.
It’s Complexicated (20 min)
Complex: Kettlebell Swings and Broad Jump: 3 RNDS of 8 Heavy kettlebells swings + 5 broad jumps (for max distance)
Complex: Goblet Squats and Vertical Jump: 3 RNDS of 8 + 5 jumps (for max height)
Complex: Kettlebell Romanian Deadlifts and Hamstring Falls : 3 RNDS of 8 + 5 Falls
Complex: 2 KB Shoulder Press and Power Wall Balls: 3 RNDS of 8 + 5 throws (let the ball hit the ground / don’t attempt to catch it)
Complex: Push-Ups (hands gripping kettlebells) and Prone Kettlebell Rows: 3 RNDS Max+ 8
Rock, Paper, Scissors HIIT
CIRCUIT 1: :30/exercise on a continuously running clock (9 min at each circuit).
-MB Toe Taps
-MB Power Lunge with Knee Drive R (B: MB Step Back Lunge)
-MB Power Lunge with Knee Drive L (B: MB Step Back Lunge)
-MB Thrusters
-MB Mtn Climbers (both hands on ball)
-:30 REST
Repeat for a total of 3 RNDS
Monday 10/15
STRENGTH, CARDIO, & CORE
Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core,
Monday 10/15
STRENGTH, CARDIO, & CORE
Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core,
Partner Pentathlon
Campers pair up and attempt to complete each event as fast as possible with one partner working at a time (6 min. time limit for each event). Teams will record their times from each event on the big white boards – team with the lowest total time after 5 events is the winner!
