O4W Week Of Workouts 1/7 – 1/12

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  

 

  1. Row (1st 1000m  / 2nd 750m / 3rd 500m / 4th 250m)
  2. 5 Spiderman Planks (ea) / 5 Plank Downs (ea) / 10 Hollow Crunches
  3. 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)