O4W Workouts – 5/28-6/1

Monday: 5/28

NO CLASSES

Tuesday: 5/29

The Midtown Beatdown (aka – Get It (Cart)Wright, Get it Tight!)

4 x 5 min RNDS with 2-min rest between RNDS

Score = TOTAL number of reps completed of Wall Ball, Thrusters and Burpees over all 4 RNDS

 

ROUND 1: 

Parking Lot Lap

50 Double Unders / 150 singles / 100 singles

Then AMRAP for remaining time: (count and record total reps performed)

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

5 Burpees

 

ROUND 2:

Parking Lot Lap

50 Double Unders / 150 singles / 100 singles

Then AMRAP for remaining time:

15 2KB Thrusters R: (40+/30+) W: (35/25) B: (25+/15+)

5 Burpees

 

ROUND 3:

Parking Lot Lap

50 Double Unders / 150 singles / 100 singles

Then AMRAP for remaining time:

10 Wall Ball

5 Burpees

 

ROUND 4: 

Parking Lot Lap

50 Double Unders / 150 singles / 100 singles

Then AMRAP for remaining time:

5 2KB Thrusters

5 Burpees

 

Wednesday: 5/30

Witness the HIITness

5 RNDS on a :30/:15 clock

Rest :30 after each RND

 

KB Swings

Plank

​ Leg Lifts ​

Lateral Box Shuffle

Mountain Climbers

Lemon Squeezes

Jumping Lunges (sub step back lunges)

Rest 30 sec

 

Finish with: 7 Way Hips – 5 min

Complete all 7 movements on one side before moving to the other side

Cues: lay on your side, stack hips, dorsiflex foot

:20 sec per movement

  1. leg raises

  2. forward kicks (as high to waist as possible)

  3. back kicks (go as far back as long as leg stays straight)

  4. full kick (all the way forward and backward)

  5. forward circles

  6. backward circles

  7. bicycles

 

Thursday:​ 5/31

True Strength (18 min)

Campers will partner up and work in an “I go, you go” fashion. One partner works while the other rests/spots as needed. Once both partners have completed 4 sets of 4-6 reps of an exercise, they’ll move on to the next exercise.

 

2 KB Racked Lunge per leg (walking or stepback) R:(45+/35+) W:(35+/25+) B:(25+/15+)

2 KB Suitcase Deadlift R:(70+/60+) W:(60+/50+) B:(50+/30+)

2 KB Floor Press R:(50+/40+) W:(40+/30+) B: (30+/20+)

 

Finish w/ 3 x 4 min Stations

30 sec rest/transition between stations

#1 :30 KB Swings / :30 Horizontal JG Rows x 4 RNDS

#2: :30 Lateral Squat Walk / :30 Bear Crawl x 4 RNDS

#3 : :30 Hollow Hold/:30 Superman Hold x 4 RNDS

 

 Friday: 6/1

Round it Out

R – 5 RNDS, W – 4 RNDS,  B – 3 RNDS

10 reps per exercise:

1-Arm Push Press (5/side)

Ninjas

KB Squat High Pulls (53+/45+) (45+/35+) (35+/25+)

Push ups

Sit-outs (Total)

500m Row (or Ralph McGill Run only if all Ergs are in use)

 

Early finishers:

Heavy Pulls – choose:

  • ​5 x ​Heavy Bent Over Row
    ​s per side ​
  • ​Max ​Pullups​ (weighted, if possible)
  • ​2 x ​Rope Climb
    ​​

10 Hanging Knees to Chest (or Toes to Bar)

10 Side Plank Reach Throughs (Total) (mod = ​Hip Touches (per side)

Repeat