O4W Week Of Workouts 10/29-11/03

FitWit Nation Old 4th Ward
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Monday 10/29

Conditioning Ladder

10-8-6-4-2

 

  • Pull Ups W: Band Assisted B: TRX Pull Up
  • KB Swings R:(60+/53+) W:(45+/40+) B:(35+/30+)
  • Yellow Bar Dips
  • Burpees
  • Plank Shoulder Taps
  • Goblet Squats (use same bell as KB Swing)
  • Parking Lot Lap

 

Example:

10x Pull Ups, 10x KB Swings, 10x Dips, 10x Burpees, 10x Plank Shoulder Taps,

10x Goblet Squats, Parking Lot Lap

8x Pull Ups Ups, 8x KB Swings, 8x Dips, 8x Burpees, 8x Plank Shoulder Taps,

8x Goblet Squats, Parking Lot Lap

6x Pull Ups, 6x KB Swings, 6x Dips, 6x Burpees, 6x Plank Shoulder Taps, 6x Goblet Squats, Parking Lot Lap

Down as far as possible.

 

Tuesday 10/30

 

4 min Per Station / 3 min Per Station / 2 min Per Station / 1 min Rest b/t Stations

Rotate through all stations @ 4 min / then 3 min / then 2 min

 

Station 1) Row (1:45 – / 1:55 -) (1:55 – / 2:10 -) (2:10 – / 2:20 -)

  • 1 min Rest –

Station 2) JG AMRAP: 6 x Pike To Push Up / 6 x Spider Planks per side / 6 x Hamstring Curls

  • 1 min Rest –

Station 3) KB AMRAP (50+/40+) (40+/30+) (30+/20+): 6 x 2 KB Thrusters / 6 x KB Bent Over Row (per side)

  • 1 min Rest –

 

Wednesday 10/31

 

Jeepers Creepers 

 

:45 sec Work ea. Exercise / :15 sec Rest / 3 Rounds / 1 min Rest b/t Rounds

 

Cat Crawl (Width of the Gym)

Wall Balls

Monkey Crawl (Width of the Gym)

V-Ups

Duck Walk Mod: Squat Walk (Width of the Gym)

Ninjas

Inchworm Push Ups (Width of the Gym)  

 

7 Minutes of Candy Corn Core: Tabata Clock :20/:10

– Leg Lift

– Toe Touches

– Bicycle Crunches

– Lemon Squeezes

– Side Plank Hip Dips (Right)

– Side Plank Hip Dips (Left)

– Hollow Hold

– Repeat ( 2 x Through)  

 

Thursday 11/1

 

Partner Strength Endurance

 

When working through the board you will perform the first exercise for all sets before moving on to the next exercises of that round. The rest is when your partner is working, but should be an immediate switch when they are done. There should be no stopping until all sets are complete. After that round is complete they will rest and move to the next round of their choice.

 

 

  1.   6 Front Squats X4 , 10 Box jumps X3, 20 body weight squats X2

 

  1.   6 Suitcase DL X4 (heavy but with perfect form), 10 Heavy swings X3, 20 hip bridge raise X 2

 

  1.   6 Strict OH press X 4, 10 1 arm Push Press/arm (lighter weight), 20 band side/front raise (10 per/alt. sides)  

 

  1.   6 Floor Press X 4, 10 Yellow Bar Push Ups  X 3, 20 JG Chest Press X 2

 

  1.   Bike Sprints: 20 cal / 15 cal – 25 cal / 20 cal – 30 cal / 25 cal  X1

 

Friday 11/2

 

Round It Out

 

5 rounds:

– Ralph McGill Stair run (run up the stairs to the Beltline then back down and back up using the sidewalk)

– 20 Walking Overhead Lunges/total (use the heavy plates)  

– 16 KB High Pulls

– 10 burpees

– 5 Toes to bar (Hanging Knees to Chest)

White: 4 rounds

Blue: 3 rounds

Mobility work for early finishers

-5 Wall Angels

-10 Band pull-apart

-Runner’s lunge (5 deep breaths per leg)

– Pigeon (:30/leg)

REPEAT