O4W Week of Workouts 12/03-12/7

Monday 12/3


A Crawl / A Carry Then Count All The Calories


12 min AMRAP (Width of the gym down and back)


Bear Crawl → Racked Carry

Sneaking Ape (:47) → 1 KB Farmers + 1 KB Overhead Carry

Crab Walk → Farmers Carry

Table Top Lateral walk → 1 KB Racked + 1 KB Overhead Carry




Team Fan Bike Relay: 15 Minute Max Cal Bike

– Team of 4-6 Switch every :30 Secs. Team with most Calories at finish wins

Station 1: Bike

Station 2: Plank

Station 3: 12x Squats W:10x B:8x

Station 4: 10x KB Rows (5/side)

Station 5: Rest (If more than 20 People Hollow Hold)


Tuesday 12/4


Top That

5 wall ball

10 pushups

15 1 KB Deadlift

20 double unders/60 singles  

Every RND, add 5 wall balls

20 minute


10 min Skill Finisher: Turkish get ups


Wednesday 12/5


3 x 9 minute Circuits 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.

Circuit 1:
Sumo Inchworm Shoulder Taps
Alternating KB Clean and Press: R:(40+/30+),W:(30+/25+),B:(20+/15+)
Squat Jumps B: Squats

Circuit 2:
Down Dog Toe Touch to Plank w/ crossing toe touches (B: Plank leg lifts)
KB Swings  R:(60+/53+),W:(45+/40+),B:(30+/25+)
Superman Hold

Circuit 3:
Mountain Climbers to Push up (4 Climbers:1 Push up)
KB Squat High Pull: R:(53+/45+),W:(40+/30+),B:(30+/20+)
Hollow Hold

Thursday 12/6


Assessed 1 min Cal Bike or 2 min Max Meter Row

(Whichever campers did not do last time, they will do it this time)


Dillon and Dutch Day


Partner Strength Ladder (I go, you go)



2 KB Squat

1 or 2 KB Sumo Deadlift

2 KB Racked Lunge 1 KB Goblet Lunge

2 KB Seesaw Press (total)

2 KB Floor Press

Yellow Bar Dips


b/t Ladders choose ONE (partners can choose different exercises here):

20 Band Bicep Curls

20 Band Front Raises

20 Banded Kneeling Hip Bridges

20 Band Tricep Press Downs (using band attached to pull up bar)


Friday 12/7


Burpees on the Minute – 3 RNDS

15 min – continuously running clock: 4 burpees at the top of every minute, then immediately perform the secondary exercise for approx 30 sec until trainer calls REST at the 45/50 sec mark. Rest :10-:15, back to the top with burpees.

1st min: 4 Burpees → Goblet Squat  

2nd min: 4 Burpees → Broad Jumps (sub MB toe taps)

3rd min: 4 Burpees → Plank Saw    

4th min: 4 Burpees → Side Lunges

5th min: 4 Burpees → Inchworm Push ups  


Then, 2 x 6 min stations:

  1. 6-min continuous row – At the top of every min, increase stroke rate by 2 (starting @ 20 SPM)
  2. Parking Lot Sprints – Jog the curve to the straightaway on other side of parking lot, SPRINT the straightaway, walk/jog past the gym entrance back to the straightaway on other side of parking lot and repeat.


If we have more than 16 campers in class, we will add the air bikes to the rowing station.

6-min continuous Bike: 1st min: 150-200 watts 100-150 watts – 100-150 watts they will increase their watts by 50 on the top of every min.