Monday 1/7
Newbie Day 1: Squat, Plank, Push up, JG Row and Assessment
Vets
The 3 Musketeers (if we have more than 24 campers in class we will do 4 musketeers)
Rotate through 3 (4) Stations with the rower being a timekeeper
- Row (1st 1000m / 2nd 750m / 3rd 500m / 4th 250m)
- 5 Spiderman Planks (ea) / 5 Plank Downs (ea) / 10 Hollow Crunches
- 5 Single arm KB High Pulls (ea) / 5 1 Arm KB Cleans (ea) / 5 1 Arm KB Push Press
(4 if needed) 5 DB Step ups (ea) / 5 Side Lunges (ea) / 10 Goblet DB Sumo Squats
Tuesday 1/8
Newbie day 2: KB Swing and Rowing
Vets
The Descent (assessed)
RND 1:
Ralph McGill Run
40 KB Swings (mod = deadlifts) 50+ / 40+ 40+ / 30+ 30+ / 20+
40 MB Sit-up and Press 20/15 15/12 12/10
40 Double Unders (200 singles)
40 Pushups All Toes ½ Toes ½ Knees All Knees
RND 2: Repeat @ 30 reps/exercise (150 singles)
RND 3: 20 reps (100 singles)
RND 4: 10 reps (50 singles)
Wednesday 1/9
Hiit Me Up
6 x 5 min Stations with 1 min rest b/t Station
:20 sec per exercise 4 times through
JG: Squat Jumps / Power Rows / Chest Press / Rest
Heavy Rope: Alt Waves / Big Slams / Heavy Rope Jumping Jack / Rest
MB: Overhead Lunges / MB Thrusters / MB Mtn Climbers / Rest
Agility Ladder: In and Outs / Lateral In and Outs / Single Leg Hops (over short hurdle or tap on the ground) / Rest
Finish all together:
Core: Plank leg lifts / Side Plank Hip Dips (Right) / Side Plank Hip Dips (left) / Rest
Thursday 1/10
2 k Row Assessment (we will do multiple heats)
Then Partner Strength 5 x 5 I go, you go
Squats
Floor Press
DL Suitcase or Sumo
Kneeling OH Press
Friday 1/11
Community Coffee is today so we will cap the time at 25 min!
HANG!!! Man!!!
Partner up and work your way down the different hangs and crawls
Crawler will be the time keeper and we are going the length of the gym
R1
P1: Bear Crawl
P2: Active Bar Hang
R2
P1: Broad Jumps
P2: Supinated Bar Hang
R3
P1: Cat Crawls
P2: Switch Grip Bar Hang (Switch half way)
R4
P1: Duck walk
P2: Wide Grip Bar Hang
Then: You and your partner will Amrap through the following exercises in a leapfrog fashion
10 Racked KB Lunges (total)
10 KB Thrusters
10 Down Dog Toe Touches (total)
10 Ninjas
10 1 KB Goblet Front Raises
10 1 KB Bent Over Row (Total)