Monday: 1/21
Camper Named: “Spin City: The Charlie Sheen Years” Aka “ The Jenna G.”
Tabata Interval Stations (:20 seconds of work followed by :10 seconds of rest repeated 8 times = 4 Mins) is applied in turn to the:=
– Air Mill Fan Bike: Switch with a partner each :20
– Slam Balls / Wall Sit: Switch moves each Minute
– W: Knee Bent L-Sit R: Full L-Sit B: Ab Rocker
– TRX Inverted Rows: B: TRX Rows
– KB Swings: R:(60+/53+) W:(45+/40+) B:(35+/30+) / Glute Bridge Hold: Switch moves each Minute
* There will be a one minute rotation break between exercises.
Tuesday: 1/22
10 Minute Warm Up:
10 Minute Mobility: Ethan will lead first time in morning.
Stations: All Together
Station 1:
12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause
Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1 Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total
1 Minute Rest BTWN Split Squat & KB Row
TEMPO 3/1/1/0 2KB Suitcase Split Squats: R:(30+/25+) W:(20+/15+) B:(Bodyweight)
TEMPO 1/1/3/0 KB Kneeling Single Arm Press: R:(30+/25+) W:(25+/20+) B:(20+/15+)
Followed By
Station 2:
KB Complex Mountain: 12-14 Minute “How far can you get”
Start @ 1 Rep Work Up to 5 Reps and back down
1 KB Cleans
1 KB Squats
1 KB Push Press
All on Right than repeat on Left side
- Plus 1 Rep Next Round
For Example:
1x Clean on Right Side
1x Squat on Right Side
1x Push Press on Right Side
Switch Sides all on Left
2x Clean Right Side
2x Squat Right Side
2x Push Press Right Side
Switch Sides all on Left
3x Clean Right Side
3x Squat Right Side
3x Push Press Right Side
Switch Sides all on Left
4x Clean Right Side
4x Squat Right Side
4x Push Press Right Side
Switch Sides all on Left
5x Clean Right Side
5x Squat Right Side
5x Push Press Right Side
Switch Sides all on Left
Work your way back down
Wednesday: 1/23
HIIT: 4 Rounds :45 on :15 Rest
- 1 min BTWN RNDS
- Goblet Step Back Lunge R:(53+/45+) W:(45+/35+) B:(25+/20+)
- Lateral Band Raises
- KB Hinge High Pull R:(45+/40+) W:(35+/30+) B:(20+/15+)
- Band Pull Aparts
- KB Headcutters R:(45+/40+) W:(35+/30+) B:(20+/15+)
2-3 Minutes of Recovery and Set up for:
8 Minute: Partner “I Go, You Go” Nordic Hamstring Curls 5×3 Each
- Up on Balls of Feet (To help Prevent Hamstring Cramps)
- Hands Kept at rib cage height by side (To help lighten the load on the upper half)
Thursday: 1/26
Ready Player 1: 25 Min Teams of 4 most meters wins
Player 1: Runner 300M (2nd White Mailbox) B:(1st White Mailbox)
- Non Runners: Bike for 1 Minute at 400+ Watts
Player 2: High Plank Hold R: Plank Shoulder Taps
Player 3: ERG
Player 4: 1 KB Racked March: w/3 sec pause at the top (Switch Sides Every :30 Secs) R: (50+/40+), W:(40/30+), B:(30/20+)
- Switch when runner returns from 300m run (White Mailbox)
- Rotate in order of the board. 2KB March goes to Run.
- Set Monitor up for 25 Minutes for more accurate Meter Count
- Jump Rope here in case of rain. The erg set the pace switching every 250m.
Group 7 Minute 7 Way Hips: Tabata Clock :20/:10
– Leg Lift
– Front Kick
– Back Kick
– Front & Back Kick
– Forward Circles
– Backwards Circles
– Bicycle Kick
- Switch Sides
Friday: 1/27
Station 1:
Strength Assessment: The Push Up
- Strength: The Ability to Complete –
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- Toe Push Up (Only Resting in the Top [High Plank] Positions)
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Mobility Board: AMRAP Moves (Focus slow movement on non-timed moves.)
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- 1 Minute (Each Side) Ankle Mobility…rocking in and out with over pressure.
- 1 Minute Frogger Hold
- 1 Minute 90/90 Exploration
- 5x Reps Each Side with :5 S ec Holds Supine Hip Passive/Active Hip Flexion
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Followed By
16 Minute Circuit: – 4 RNDS of :45/:15
- KB Bent Row (Alternate Sides Each RND) R:(53+/45+) W:(40+/35+) B:(25/20+)
- Superman Hold
- Band Bicep Curls
- KB Straight Leg Deadlift R:(60+/53+) W:(45+/40+) B:(35+/30+)
Saturday 1/28
8am, 10:15am
HIIT: