O4W Workouts for the week of 11/19-11/21

Monday 11/19

3 x 9 min Stations

Station 1

1st min: 250 meter Row 200 meter Row

2nd min: Black Bar OH Lunges

3rd min: Hollow Hold

Repeat 3 x

 

Station 2

1st min: Parking lot Sprint

2nd min: KB Swings (10 reps/ Rest/ Repeat)

3rd min: Plank

Repeat 3 x

 

Station 3

1st min: 15/12 cal Air Bike

2nd min: DU (Speed singles)

3rd min: Rest

Repeat 3 x

 

 

Tuesday 11/20

The Summit

complete ALL three rounds for time (assessed)

 

Round 1 –

200 m run (1 parking lot lap), 20 Pushups, 20 Squats, 20 JG Rows, 20 Sit-ups

Round 2 –

Repeat Round 1 AND:

30 Deadlift High Pulls, 30 Slam ball, 15 Inch Worms

Round 3 –

Repeat Rounds 1 and 2 AND:

40 Burpees, 40 Double Unders (200 singles)

 

RED- 10 Unassisted Pull Ups, all pushups on toes, KB (M:55+ W:45+), MB (20/15), Double unders  

WHITE – ½ push-ups on knees, KB (M:45+, W: 30+), MB (15/15), Count double under attempts OR 200 singles

BLUE – 20 reps each round, pushups on knees, KB (M:30+, W: 15+), MB (15/10), 100 jump rope singles

 

Wednesday 11/21

6 x 4 min Stations (20 sec work / 20 sec Hold / 20 sec Work x 4) 1 min transition time

 

 

  • KB Swings / 1 KB Deadlift  / 1 Arm Push Press
  • Big rope slams / Rest / Alt Waves
  • Mtn the hard way / Plank / Hand Release Push ups
  • Squat Jumps / Squat hold / Jumping Lunges (step back lunges)
  • Bicycle / Superman Hold / Spiderman Planks
  • Air Bike: :20 sec SPRINT / :40 sec Rest

 

4 min Core Finisher: :30 sec per exercise 2x through  

Plank / Side Plank hip dips (right) / Side Plank hip dips (left) / Hollow Hold