Monday: Jan 8th
Newbie day 1: Bracing (non-assessed plank / Hollow body progression), Push up, Squat, TRX Row and Erg Row instruction
Vets:
4 x 6 min stations 1 min – 90 sec rest b/t stations
:20 sec on :10 sec off, sticking to each exercises for 2 intervals.
Station 1 Pull: 1 Arm KB Row / Superman
Station 2 Push: 2 KB Push Press / Push ups
Station 3 Squat: Squat Jumps / Step Back Lunges
Station 4 Core: V-ups / Spiderman plank
Tuesday: Jan 9th
Newbie day 2 – KB instruction
Vets:
30 min Partner Leapfrog AMRAP
Partners work in an I Go You Go fashion. One person starts on Jumping Jacks, then the other does Mtn. Climbers, Then person one does KB Swings, then person two does Sumo DL and so on. Working their way all the way down the board until both finish with a cardio exercise of their choice (working at the same time)
20 Jumping Jacks
20 Mountain climbers (each)
10 Heavy KB Swings
10 Heavy Sumo Deadlift
20 High Knees (each side)
20 Tuck Jumps
10 Star Crunches (each side)
10 MB Sit up and Double Press
Both: 10 Burpees and 2 Parking lot laps or 400 meter Row
Wednesday: Jan 10th
5 min of:
5 sets x 5 reps of Strength – EMOM Style
Choosing between: Chin-ups or 2 KB Suitcase DL
Every min on the min, execute either 5 heavy kb suitcase DL or 5-8 chin-ups. Use Jungle gyms for people that aren’t able to do unassisted chin ups.
Then:
HIIT 30 on 30 hold
3 x 7 min rounds with 1 min rest after each round
:30 sec dynamic explosive and speed, followed by :30 sec Isometric and stabilization hold.
All Body weight exercises moving all the way down the board rest and repeat
Ski Jumps
Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)
Ninjas
Plank
Plyo Push ups
Push up hold
Hip Bridges
Single leg Hip Bridge Hold (15 sec left/right)
Leg Lifts
Hollow Hold
Alt Superman
Superman Hold
Burpees
Squat Hold
1 min Rest and repeat 2 more time
Thursday: Jan 11th
2 x 16 MIN Stations
Partner Rowing: 2 x 4 Min Pieces (each partner will row twice)
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Partner 1: ROW R:(2:00/1:45)(2:10/1:55) W:(2:10/1:55)(2:15/2:00)B:(2:
15/2:00)(2:30/2:15) -
:30 Easy Row
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:30 Spirit at 90% Effort 2K Pace
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Partner 2: 4 MIN MOBILITY/STABILITY AMRAP
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AMRAP:
10x PVC pass through
10x Down dog push ups
5x Bird dogs (Each Side) [2 sec hold]
Bear crawl to cone and back (about 15 feet one way)
CORE AMRAP: 16 Min
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30x Mtn Climbers (Total)
-
20x Lemon Squeezes
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20x KB Goblet step back lunges (Total)
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1 Parking lot lap or 100 Singles / 50 DU
Friday: Jan 12th
The Fantastic Four
2 x 8 min Stations. :45 sec on :15 sec Transition and 30 sec rest after they have gone through all exercises once and 90 sec – 2 min rest b/t stations
Have campers team up in teams of 4. Each team member will start at a different exercise and work for :40 sec. Then they get :20 sec of rest / transition time to move to the next exercise. They will run through stations 2 times before moving to station 2. Set campers up like an assembly line so they can move through the exercises clearly.
Station 1:
Slam balls
Hollow hold
KB Squat Cleans
Jungle Gym Hamstring curls
Station 2:
MB Knees to chest
Plank
KB DL High Pulls (should be able to use same weight as the squat cleans)
Burpees
Finish with a Team Row Relay:
Put 6-8 min on the monitors (depending on how much time you’ll have left) 1 Team member rows at a time and they switch every 250 meters. Team with the most points gets bragging rights on FB or Instagram!