O4W Workouts – Week of 1/3-1/5

Old 4th Ward
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Wednesday: 1/3

3 x 10 Min EMOM

90 sec rest after each 10 Min EMOM

EMOM 1: 1st Min: 25x KB Swings (mod = goblet cleans) B: 15 reps / 2nd Min: :30 Sec Core / :30 Sec Rest

  • Plank

  • Hollow Hold

  • Superman

EMOM 2:

1st Min: 6x 8-Count Burpees R: 8 reps B: no pushup

2nd Min: :30 Sec Goblet Squats / :30 Sec Rest

EMOM 3:

1st Min: 10x Kneeling Side Ball Slams R: 12 reps B: 8 reps

2nd Min: :30 Sec MB Pushups/ :30 Sec Rest

 

Thursday: 1/4

Kristie

R – 4 rounds, W – 3 rounds

Run Ralph McGill Loop (400 m row)

50 Walking Lunges (total) – hands interlocking

30 Wall Ball R (20/15), W (15/12), B (12/10)

20 KB Swings R (55+, 40+), W(45+, 30+)

15 JG Horizontal Rows (R – 8 unassisted pull-ups)

10 Burpees

 

BLUE: 3 RNDS

Run Parking Lot Lap

30 Lunges

20 Wall ball (12/10)

15 KB Swings (35+/20+)

10 JG Standing Rows

10 Burpees (non-pushup)

 

Early finishers: Mobility

Wall/hip flexor (couch stretch) (90 sec/side)

Puppy pose (60 sec)

Pigeon Pose (90 sec/side)

Friday: 1/5

Rowing & Heavy Bells: 2 x 16 min stations

1. Heavy Kettlebell: Partner “I Go You Go” 16 Mins to get through all the lifts.

  • 5×5 2KB Front Squat

  • 5×5 2KB Deadlift  

  • 5×5 2KB Push Press

 

2. Partner Rowing: 6 RNDS – 60 seconds of work/60 seconds of rest.

  • During Rest 3x Pull Ups (5x TRX Pull Ups)

  • Rowing Goal is 250m+ 30 S/R

  • Repeat each partner rows 6 Times.