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Old 4th Ward
Assessment: Max Goblet Squats
Wednesday, May 19
As campers come in, make sure to give them their previous scores or a goal to achieve. After warm up campers will grab their KB and a crate (if possible) and on go complete as many consecutive reps as they can. They must either hit the crate or get as low as they can with their hips and feet must stay static / they can’t shake out their legs and continue. We and they will document their weight they used (if any) and the number of reps they completed. If campers can not get to create depth they will not add a KB.
Interval Training: One muscle group at a time
:10 :20 :30 :40 = 1:40 min per muscle group / :20 of rest between muscle group Stations = 2 min
Complete all Muscle Group Stations = 8 min / then rest 1 min. / Repeat 3 RNDS through all Stations
Station 1 Lower: Squat Jacks (:10) / Squat Jumps (:20) / Squats(:30) / Walking Lunges (:40)
Station 2 Upper: Lateral Band Hold (:10) / Lateral Band Raises (:20) / Band Bicep Curls (:30) / Band Pull Aparts (:40) [@home: Push Ups (:10) / KB High Pulls (:20) / Goblet Bicep Curls (:30) / Prone T’s (:40)]
Station 3 Core: Flutter Kicks (:10) / Hollow Hold (:20) / Leg Lifts (:30) / Active Plank (:40)
Station 4 Conditioning: Mtn Climbers (:10) / Ninjas (:20) / High Knees (:30) / Parking Lot Run (:40) [@home: Jumping Jacks]