O4W Monday 1/14 – 3 x 9 min Stations

3 x 9 min Stations

 

9 min Row Intervals:

2 min Row or 500 m (If campers make it to 500 m before 2 min are up, they get extra rest) , then 1 min Rest / easy pedal / X 3

(if you have more than 24 campers in class, have them partner up on this station and work in a I go you go fashion,switching every 90 sec. So they will each get 3 sprints in)

9 min Pistol squat Progression:

Levels 1 – Wall Sit

Level 2 – Alternating Single Leg Wall Sit

Level 3 – Single Leg Wall Sit (switching legs ½ way)

Level 4 – Down 1 Leg Up 2 Legs (Plyo box or Bench Press Bench)

Level 5 – Step up and Down (standing on box)

Level 6 – Single Leg Box Squat (Down 1 Leg Up 1 Leg)

Level 7 – Assisted Pistol Squats (JG)

 

40 sec each level followed by 40 sec DU / Jump Rope Practice

Campers will either progress to the next level or keep working on the level where they are challenged

 

9 min Heavy Carries and Core AMRAP:

Alternating between a carry (width of the gym and back) and a core movement

 

Farmers Carry → 10 x Dead bugs (each side)

Racked Carry → 10 x V-ups

1 Arm OH Carry (switch arms ½ way) → 10 x Toe Touches