Monday: 7/16
Melissa Neff Camper Named: 30 Min AMRAP “Neffer Enough Burpees”
AKA. “Neff’ Said” / AKA. “Neffer Stop Neffer Stopping” / AKA. “The Neffer Ending Workout”/ AKA. “Neffer gonna give you up, Neffer gonna let you down, Neffer gonna run around and desert you, Neffer gonna make you cry, Neffer gonna say goodbye, Neffer gonna tell a lie and hurt you”
Three Scores: 600m Run Time/ Total # of Burpees / Total # of Rep Completed
Buy In: 600m Run – Small Loop: Camper Gets a Time Non Runner 40 Cals for Time
30x Air Squats
15x Push Up B: TRX Chest Press
5x R: Pull Ups W: TRX Pull Ups B: TRX Rows
- Once every is back inside from the run: Every 5 Minutes for the rest of the work out :30 worth of Burpees – Score for total Burpees at end. Minute 25/20/15/10/5 = 5 Total RNDS of Burpees
- One full RND = 50 Reps
- B: Level limited to 3 RNDS. With remaining time do Mobility Challenge
Tuesday: 7/17
Mobility Series: 5 Minutes
Internal Rotation (Each Side)
– 10 Reps of Free Exploring Side Laying Internal/External Rotation
– 10 Reps with :5 Second pause at the top of each rep of Yoga Block Between legs focusing on internal rotation
16 Min Circuit 4 Person Circuit: :45/:15 x 4 = 16 Minutes of GO
- Best way to organize is giving them a number 1-4 for the Stations
- STATION 1: KB Swings R(60+/45+)W(45+/35+)B(35+/25+)
- STATION 2: Med Ball Toe Taps RND 1&3 / Lateral Med Ball Toe Taps RND 2&4
- STATION 3: 2KB Seesaw Press R:(35+/30+)W:(25+/20+)B:(20+/15+)
- STATION 4: TRX Hamstring Curls
- Rotate through the four moves for 16 Mins
2 Minutes: Recovery Set Up Carry Station
12 Minute Carry & Hold Series: AMRAP
Partner # 1 Carry Series (In Middle of the Gym)
4x Touches 2KB Farmer Carry: 2xKB (70+/50+)
4x Touches (ES) Suitcase 1xKB (70+/50+)
4x Touches(ES) Overheard: 1xKB @ (53+/35+)
Partner #2 Holds Series: (Against Walls in Gym)
Wall Sit
Overhead Med Ball Hold
Yellow Bar Hold B: V Hold / Ab Rocker Hold
- Switch Off Hold Once Partner Finishes Carry.
Wednesday: 7/18
- Mobility Series: 5 Minutes
First Section of Thoracic Spine Mobility from July Challenge with PVC.
HIIT: Rock, Paper, Scissors HIIT
CIRCUIT 1: :30/exercise on a continuously running clock (9 min at each circuit).
-MB Toe Taps
-MB Stepback Lunge R (B: MB Step Back Lunge)
-MB Stepback Lunge L (B: MB Step Back Lunge)
-MB Thrusters
-MB Kneeling Halos
-MB Toe Touches
-MB Press Outs (from chest, pause for 2 counts out)
-MB Lateral Taps
-:30 REST
Repeat for a total of 2 RNDS
Immediately following the second round and before moving on to Circuit 2, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot lap and doing 12 burpees, loser does other exercise. Repeat twice, find new partner each time
CIRCUIT 2: :30/exercise on a continuously running clock
-MB Barrier Jumps (or lateral line jumps)
-MB Overhead Step Back Lunges
-Kneeling MB Slams
-MB Mtn Climbers (both hands on ball)
-MB Goblet Squat
-MB Push Ups (W: One hand alternating on MB, B: No MB)
-MB Side Lunge
-MB Overhead Jacks
-:30 REST
Repeat for a total of 2 RNDS
Immediately following the second round and before starting back at the top on Circuit 1, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot loop and doing 12 burpees, loser does other exercise. Repeat twice, find new partner each time.
Thursday: 7/19
KB Furnace & “Cool Runnings”: 2×15 Minute Stations
KB Furnace: 3 x 5 Min RNDS
- This should be cardio!!
- Pick a heavy bell and try to use it for the movements.
:30 Right Arm Cleans (Dead Stop / Swing Clean)
:30 Left Arm Cleans (Dead Stop / Swing Clean)
:10-:15 Sec Shake Out
:30 Right Arm Kneeling Windmill
:30 Left Arm Kneeling Windmill
:10-:15 Sec Shake Out
:30 Thruster Right Arm
:30 Thruster Left Arm
:10-:15 Sec Shake Out
:30 Hollow Hold
:30 Superman
1 Minute Off
– Repeat –
“Cool Runnings”: Team Sled Circuit Groups 4-6 on Sleds Continuous sled sprints for the next 15 Minutes.
– Split Groups in half with ultimate goal of 4-6 Campers per sled. Thats means 2 – 3 On each side of a sled.
– Trainer will assign sled groups during warm up on whiteboard.
– 20m Sprint Sled Pull (TRX Straps Under Arms facing away from Sled) – Get in back of line on opposite side.
– The next person up Sprint Pushes the Sled Back 20m.
– We will continue in this fashion for 15 minutes trying to see how many touches your team can get.
– Perform 5x Squats on each side when you get to the back of each line.
Friday: 7/20
“The Headless Horseman” – 18 Min Time Cap: Treat as Assessed and write Times.
5 RNDS
– 20 Swings
– 10 KB Headcutters
– 200m Run (1st White on Clifford) Non Runners can Bike 20/15 Cals.
RED: (60+/40+)(40+/30+)
WHITE: (45+/ 35+)(35+25+)
BLUE: 4 RNDS (40+/30+)(30+/20+)
4 Person Rowing Relay: 3,000 Meter Relay Race
– Switch Every 250 Meters
– Each Person Rows 3 x 250m = 750m
Saturday 7/21
8am & 10:15am
Mobility Series: 5-6 Minutes
Upper Body 2 Moves
- 3x Kneeling Shoulder CARS (Each Side)
- 3x Prone Shoulder Lift Offs
“Motown HIITs”
3 Rounds with 1 min rest btwn Rounds; :30 seconds/exercise
Jumping Lunges ( B: Stepback Lunges)
Side Lunges
Curtsy Lunges
:30 sec Rest
KB DL High Pull
Hamstring Walkouts
Hip Bridge Hold
:30 sec Rest
Push-ups (R: Plyo Push Up) (B: TRX Chest Press)
KB Tricep Extensions
Assistant Band Tri. Pull Apart
:30 sec Rest
Ab Rocker
Hollow Hold
Alt Supermans
:30 sec Rest
Mountain Climbers The Hard Way
T-Stand (Side plank to side plank)
Sit Outs (B: Down Dog Toe Touch)
1 minute Rest