O4W Workouts 10/15-10/19

Monday 10/15

STRENGTH, CARDIO, & CORE

Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core, switching from each exercise with no rest between. The goal is to be able to get 3 rounds in of the strength exercise each 3 min piece.

  1. 10x 1 KB Single Leg DL (total)  / rest repeat-> Jump Rope -> Hollow Hold

  2. 10x 1 KB Goblet Side Lunge/Total 5/Side / rest repeat ->  Bear Crawl in Place / Bear Crawl in Circle -> Side Plank Hold Right

  3. 10x 1 KB Clean/Each Side / rest repeat -> Box Jumps -> Superman Hold

  4. 10x 1 KB Push Press /Each Side / rest repeat -> Ralph McG Run (2 Parking lot lap) -> Side Plank Hold Left

 

Tuesday 10/16

 

The Mic Drop – 420 total reps, then chill (non-assessed):

 

50 reps each exercise:

Wall Balls

Superman

Lunges (each leg)

KB High Pulls

Star Crunches (Total)

MB Sit up and Press

JG Chest Press

DU (150 singles)

20 Burpees

 

Early Finishers:

Slow strength/mobility work
20 Inner and outer leg lifts per side (laying on your side)

10 fire hydrants/leg (rotating in a circle, forward & back =1)
10 single leg leg lifts from back or on foam roller

 

Wednesday 10/17

Rock, Paper, Scissors HIIT

CIRCUIT 1: :30/exercise on a continuously running clock (9 min at each circuit).

-MB Toe Taps

-MB Power Lunge with Knee Drive R (B: MB Step Back Lunge)

-MB Power Lunge with Knee Drive L (B: MB Step Back Lunge)

-MB Thrusters

-MB Mtn Climbers (both hands on ball)

-:30 REST

Repeat for a total of 3 RNDS

 

Immediately following the last round and before moving on to Circuit 2, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot lap and doing 12 burpees, loser does other exercise. Find a new partner and REPEAT before moving on to next circuit.

 

CIRCUIT 2: :30/exercise on a continuously running clock

-MB Overhead Step Back Lunges

-MB Push Ups (W: One had alternating on MB, B: No MB)

-MB Toe Touches

-MB Press Outs (from chest, pause for 2 counts out)

-MB Lateral Taps

-:30 REST

Repeat for a total of 3 RNDS

Immediately following the last round, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot loop and doing 12 burpees, loser does other exercise. Find a new partner and REPEAT before moving on to next circuit.

 

Finish with 5 min Core Blast:

30 sec ea: Leg Lifts / Star crunches / Shoulder Taps / Bicycle Crunches / Rest  x 2

 

Thursday 10/18

 

It’s Complexicated (20 min)

Complex: Kettlebell Swings and Broad Jump: 3 RNDS of 8 Heavy kettlebells swings + 5 broad jumps (for max distance)

Complex: Goblet Squats and Vertical Jump: 3 RNDS of 8 + 5 jumps (for max height)

Complex: Kettlebell Romanian Deadlifts and Hamstring Falls : 3 RNDS of 8 + 5 Falls

Complex: Standing 2KB Press and Power Wall Balls: 3 RNDS of 8 + 5 throws (let the ball hit the ground / don’t attempt to catch it)

Complex: Push-Ups (hands gripping kettlebells) and Prone Kettlebell Rows: 3 RNDS Max+ 8

 

Finisher: 10 min Conditioner / 2 min per Round / Trying to get through all exercises and rest the remaining time, next round starts when 2 min are up just like a emom style workout / 5 Rounds

10 Slam Balls / 10 Burpees / 10 DU (20 Singles) / 10 Leg lifts  (8 reps)

 

Friday 10/19

 

Tour of O4W Park

3 stations on our tour

Take a left out of the building toward Two Urban Licks to the beltline. Take a left on the beltline, and a right on that winding path that leads to O4W park. Once we get to the bottom we’ll have our first station.

1. 10 band high pulls + 10 bicep curls + sprint up the winding hill. Stand about 20m away to direct traffic. After everyone has gone once you’ll back up 5-10m. This should last around 5 min.

After station 1 run to the amphitheater by the pond

2. 10 front/side raises (total), 5 band thrusters. Then bunny hop the first set of stairs and run up the second. They can jog back down and restart. (5min)

We’ll run to the playground to the shortcut that goes to Ralph McGill, and back toward the gym

3. Core Finisher:

2-3 rounds

:40 Band anti rotational hold (20 sec each side)                               

:10 rest

:40 of Reverse crunches

:10 rest

:40 v-sit hold

:10 rest repeat

Repeat