O4W Week of Workouts 11/26-12/1

Monday 11/26

 

No Regrets!

 

2 x 15 min AMRAP

 

  1. 10 reps of: Squats / Push ups / V-ups / Hip Bridges / Mtn Climbers (each side)

 

  1. 16 reps of: DU (60 singles) / KB High Pulls / Goblet Side Lunges (total) / KB Bent Over Rows (total) / 1 KB Floor Press (total)

 

Tuesday 11/27

 

Kristie (non-assessed):

4 rounds 3 Rounds

 

400m run (Blue Mailbox Run / 2 laps around the Parking Lot)

50 Walking Lunges (total)

30 Wall Ball 20/15 15/15 12/10

20 Kettlebell swing 55+/45+ 45+/35+ 35+/25+

15 JG Rows

10 Burpees

 

Wednesday 11/28

 

HIIT It Out Of The Park

 

5 x 6 min Stations / 1 min rest b/t Stations

:30 sec running clock going through 3 exercises for 4 sets

    1) Bike: :30 sec @500 watts / :30 sec @ 200 watts / :30 sec @ 100 watts

 

     2) Cat Crawl / Hollow Crunch / Hip Bridge March

 

     3) Rocket Jumps / Ninjas / Sumo Squats

 

    4) Max Pull ups To Hang (5 Scapula Pull Ups To Hang) / Shoulder Taps / Sit Outs (mod: Down Dog Toe Touches)

 

    5) MB Slams / MB Sit Up and Double Press / Squat to MB Press Out (bottom of the squat)

 

Thursday 11/29

Tempo Squats and tempo Push ups

Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND = 5 RNDS = 5 Minute Total / 20 Reps

1 Minute Rest BTWN Squat & Push Up

Goblet Squats: R:(53+/45+) W:(45+/35+) B:(Bodyweight)

Push Ups: B: TRX Chest Press

 

Then

 

20 Minute AMRAP:

  • 8x (Each Side) Kneeling Single Arm Press R:(45+/35+) W:(35+/25+) B:(20+/15+)

  • 10x 2 KB Sumo Deadlifts R:(70+/53+) W:(53+/45+) B:(35+/25+)

  • 12x Band Tricep Press Down

  • 15x Band Pull Aparts

Alternate: Each RND

4x Touches (total) 1 KB Overhead Carry: R:(45+/35+) W(35+/25+) B:(25+/15+)

  • Down/Back Switch sides

4x Touches (total) 1 KB Racked Carry:R:(45+/35+) W(35+/25+) B:(25+/15+)

  • Down/Back Switch sides

– Repeat

 

Friday 11/30

Partner Ladder 2-4-6-8-10-8-6-4-2

Partner up and complete ladder in a I go, you go fashion. Between each completed ladder choose one cardio exercise to do together

 

PVC Lat Pull Downs

2 KB Thrusters

Slam Balls

2 KB Floor Press

Sit outs (each side)

 

Cardio: 400 meter Row / Ralph McGill Run + 1 Stair sprint / 100 DU (200 Singles)