Monday: 1/22
4 min Tabata Assessments (total rep count = score) – 2 min off between rounds
Push ups / Squats / Horizontal Jungle Gym Rows (chest is directly under the pull up bar)
After campers write down their scores. They will go into a AMRAP for the remaining time of class (15 min give or take)
15 min AMRAP
6 x Heavy 2 KB Suitcase or Sumo DL
8 x Pistol Squats (JG or Unassisted [total])
10 x 1 Arm KB Row (total)
12 x 1 KB Floor Press (Total [should be same KB size as Row])
14 x 1 KB Racked Lunges (Total [same size bell as Row])
400 meter Row or Ralph McGill run (no parking lot loop)
Tuesday: 1/23
Ready Player 1: 25 Min – Teams of 4 – MOST meters wins!
Player 1: 10 Kneeling Med Ball Chops (5/side) , 10 Slam Ball, Repeat.
Player 2: ERG (To make it more accurate, set the time on monitor to 25 min)
Player 3: 10 JG Body Saws + 10 JG Knees to Chest (total), Repeat.
Player 4: Runner – 2 parking lot laps (time keeper)
-
Switch when runner returns from run
Finish with 6 min Core:
2 RNDS of :30 sec each exercise
Plank Hold
Side Plank (L + R)
Leg Lifts
Bicycle Crunches
Lemon Squeezes
:30 Rest
Wednesday: 1/24
HIIT Core: The Need for Speed
90 sec of work / 30 sec transition / 5 stations to go through
90 sec rest b/t rounds / 3 rounds to get through
Each station will be broken down to 30 sec of one exercise 30 sec of another 30 sec core. 20 or less people put 4 on each station, more than 20 put 5 – 6. Working like an assembly line.
Station 1) KB Swings => KB Goblet Thruster => Heel Touches (by the KB)
Station 2) JG Power Pulls (Right) => JG Power Pulls (Left) => Hollow Crunch (In the Rig)
Station 3) Big Rope Slams => Alt Small Waves => Star Crunches (In front of the Rig)
Station 4) Speed Jacks => Mtn Climbers The Hard Way => Scissor Kicks (Middle of the gym)
Station 5) Jumping Lunges => Hamstring Walkouts => Seated Knees to Chest (By the Rowers)
Thursday: 1/25
4 x 6 min Station – 1-2 min Rest / transition
Station 1 Assessed: 2 min Max Meter Row / 2 min Rest / 2 min Max Meter Row
Station 2 Core and Carries: 10 Moving Dead Bugs (total) / Suitcase/Racked Carry width of the gym (alternate between the two)
Station 3 Cardio and Power: 50 DU / 25 DU / 100 Singles and 20 KB Swings
Station 4 Stability and Mobility: Cat crawl width of the gym (down and back) / 10 Cossack Lunges (total) / 5 Down Dog Push ups
Friday: 1/26
Burpee Friday: Giggles By Burpees
Min 1: 5 Burpees
Min 2: 6 Burpees
Min 3: 7 Burpees
………
Adding 1 every min for 13 min
If you can’t make the burpees in the given amount of time, you take 1 min off and the repeat most recent completed round for the remaining of the time.
Finish with Partner Ladder for the remaining time
Complete all exercises @ 10 reps, then complete all exercises @ 8 reps and so on all the way to 2 reps and In an I go you go fashion
Goblet Squats
Yellow Bar Dips
V-ups
Goblet Lunges (total)
Yellow Bar Push Ups
Spiderman Planks (each side)
Box Jumps