O4W Week of Workouts 1/28 – 2/1

Monday 1/28

 

3 x 10 min AMRAPS

 

  1. 2 x 1000 m 800 m 750 m / 1-2 min Rest b/t sets (10 min Time Cap)
  2. 5 x KB Snatch (from a “dead position”) (each side) then Tabletop crawl  (width of the gym) / rest and repeat
  3. 5 x Pull ups / 5 x 2 KB DL (Sumo or Suitcase) / 5 x Earthquake Push Ups / 5 x Box Jumps

 

Tuesday 1/29

 

The Teddy P. (assessed)

90 sec per exercise, going through each station 2x, trying to accumulate as many reps as possible. 2 min Rest b/t stations.

 

  1. 2KB Thruster 40/30 30/20 25/15  

           Push Ups All Toes ½ Toes ½ Knees All Knees

           Row (Counting Calories)

 

     2) Heavy Carry 60/50 50/40 40/30 (Count each cone touch as 1)

           Lemon Squeezes

           Bike (Counting Calories)

 

     3) 2KB Push Press 45/35 35/25 25/15

           Speed Squats

           Parking lot lap (½ a lap counts as 1)

 

Wednesday 1/30

 

Go Get HiiT

 

HIIT: 5 Rounds  :45 on :15 Rest

  • 1 min BTWN RNDS
  1. Goblet Step Back Lunge R:(53+/45+) W:(45+/35+) B:(25+/20+)
  2. Band Front Raises
  3. KB Hinge High Pull R:(45+/40+) W:(35+/30+) B:(20+/15+)
  4. Band Pull Aparts
  5. KB Headcutters R:(45+/40+) W:(35+/30+) B:(20+/15+)

 

Finish on Trainers choice core station (5 min)

 

Thursday 1/31

 

Unilateral Strength

 

Partner Strength ladder 6-5-4-3-2

Complete the reps on both sides, then your partner goes. First 6 reps on both sides, then 5, then 5 …and so on.

 

1 KB Front Squat

1 KB Floor Press

1 KB Staggered stance DL

1 KB Push Press

1 KB Bent Over Row

 

Shake up after every completed ladder: 400 meter row / 20 cal Bike / Ralph McG Run

 

Friday 2/1

 

FitWit February First Friday Funday  

 

Start the day off with a little jab to the system (and maybe heart)

 

50 Burpees for time Or 1 min Max Cal Bike

 

Then:

25 min time cap (4-6 rounds)

 

10 Resistance Band Bicep Curls

10 Yellow Bar Dips

10 KB Goblet Squats  

10 Lateral Step ups (total) (Adv. Work on Pistol squats)

20 Double Unders / 50 Singles  

200m Run (Parking lot lap) or 200m Row