O4W Workouts – Week of 1/22-1/26

Old 4th Ward
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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