O4W Workouts – Week of 1/29-2/2

Monday: 1/29

Monday Special

Each station will start with a KB lift, followed by a series of 3 complimenting exercises. Campers should go through each station 3 times. Following the 3rd RND, they’ll run 1 shake up lap around the parking lot before moving on to the next station. Rest as needed. All sets of the complimentary exercises are 20 TOTAL reps.

1) 6 x 2 KB Floor Press / 20 Shoulder Taps (total) / 20 Push ups (15 Push ups) / 20 Plank Downs (total)   

2) 6 x 2 KB Front Squat / 20 Sumo Squats / 20 Side Lunges (Total) / 20 Single Leg Hip Bridge (Total)

3) 6 x 2 KB Strict Press / 20 Jungle Gym High Rows / 20 KB High Pull/ 20 Resistance Band External Shoulder Rotations  (Total)  

4) 6 x 2 KB Suitcase Deadlift / 20 Single Leg Deadlifts (BW or light bell) / 20 Walking Lunges (or step back lunges) / 20 Donkey Kicks

Tuesday: 1/30

Dirty 30’s

3 x 8 min Station on a :30 sec on/work :30 sec rest clock. 1 min rest b/t Station


1. Row 30:30 – :30 second sprint (s/m @ 24-28) followed by :30 active recovery (stay around same s/m) with focus on quick arm release and glide back to the catch position.

2.  Box Jumps  / Bear crawls / MB Lateral Step ups (1 side per round) / Slam Balls Repeat 2x through     

3.  Jungle Gym Tricep extensions / Jungle Gym Bicep Curls / Hanging Knees to chest (Toes to bar) / KB Swings

Repeat 2x through  

 

Finish with 5 min Core: 10 Hollow Rocks / 15 Hollow Crunches / 20 Side plank Hip dips (each side)

 

Wednesday: 1/31

Pyramid HIIT

7 Rounds (40:20, 30:15, 20:10, 20:10, 30:15, 40:20)

1 minute rest between rounds

  1. KB Push ups (toe/knee)

  2. Grasshoppers

  3. Jumping Lunge + squat (1 Jumping lunge L/R then Squat)

  4. KB Goblet Press

  5. Crab Toe Touches

  6. Walking Plank (top of push up walk 2 R/2 L)

  7. Barrier Jump Burpees

 

 Thursday 2/1

2 x 15 min AMRAP station

Run – Row – Rope: In teams of three. 1 person on the rower , 1 person running a parking lot lap and 1 Jumping Rope. This station is all about cardio, so encourage them to push the pace and to make the transitions as quickly as possible. The rotation is: runner to row , row to rope and rope to run. Alternating through all exercises for 15 min.

Push – Pull – Pause: 10 Push Press, 10 PVC Straight arm lat pull downs, Max 90 degree (flexed arm) hang from the pull up bar , 10 Bird dogs (2 sec hold at the top [ Total])  

 

Friday 2/2

Luck of the Draw – 3 x 8 min AMRAPs

 8 minutes each

 Buy-in: 20 1 leg burpees (B – regular non-pushup burpee for newbies)

Band tricep extension

Band Bi curls

Band OH press

Buy-in: 75 doubles and 250 singles

MB Situp and Press

Wall ball

MB 1 arm OH step back lunge (per side)

Buy-in: 400m run (to blue post office mailbox & back)

Ninjas

Broad Jumps

Mtn Jacks