O4W Week of Workouts 1/14-1/19

Monday 1/14

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

 

Tuesday 1/15

 

Bike Assessment

 

10 sec as many cal as possible

Campers will set the monitor for 10 sec. The Bike HAS to be in a fully stopped position. They will hit the start button and try to produce speed as fast as they can to measuring how many calories they can get.

 

Then:

 

5 4 3 Rounds of:

 

20 Slam Balls 20/15 15/12 12/10

18 Thrusters 35+/25+ 30+/20+ 25+/15+

14 Yellow Bar Rows

8 Burpees

Parking Lot Lap

 

 

Wednesday 1/16

 

HiiT The Nail On The Head

 

4 x 6 min Rounds with 1 min rest after each round

 

On the top of every min, campers will start with 40 sec on the primary exercise followed by 20 sec on the secondary exercise

 

Lateral Bounds → Wall sit (variations of the pistol squat progression)

Ninjas → Plank

Alt Superheros → Side Plank (Right)

Plyo Lunges → Side Plank (Left)

Mtn Climbers → Reverse Tabletop Hold

Hamstring Walkouts → Hollow Hold

 

Finish on 7 way Hips

 

Thursday 1/17

 

Partner Tabata Strength and Conditioning (Alt. every round)

 

4 min Rounds with 1 min rest b/t rounds

 

Bike Sprints 700-1100 Watts 600-1000 500-900

 

Heavy Bent over KB Row (switch every 5 reps) 60+/50+ 50+/40+ 40+/30+

 

2 KB Suitcase DL 70+/60+ 50+/40+ 40+/30+

 

2 KB Strict Press 45+/35+ 35+/25+ 25+/15+

 

2 KB Squat 50+/40+ 40+/30+ 30+/20+

 

2 KB Floor Press 55+/45+ 45+/35+ 35+/25+

 

Everyone will Finish with on Wall balls

 

Friday 1/18

Wipe Away

 

2 Teams 2 boards 5 starting points. Complete a series of exercises to earn 1 point and either add that point to your teams score board or wipe away a point from the other team.

 

4 x 8 min rounds:

 

1st round: 8 Shoulder Taps (per side) / 10 Star crunches (per side) / 12 Push ups / 2 Parking Lot Laps

 

2nd round: 8 Ski abs (per side) / 10 Tuck jumps / 12 Walking Lunges (per side) / Ralph McGill Run

 

3rd round: 8 Sumo squats / 10 Dips / 12 Ninjas / Blue Mailbox Run

 

4th round: 8 Star Jumps / 10 Side Plank Hip Dips (per side) / 12 Jump Squats / Parking lot lap and Ralph McG Run