Monday 10/22
3 Rounds:
7 Stations – 1 Minute Work at Each Station
:15 Second Rest Transition between Stations
1 Minute Rest between Rounds
Station 1: Air Bike
Station 2: High Plank Hold
Station 3: 2 KB Push Press R:(45+,35+), W:(35+,25+), B:Goblet (25+,20+)
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8 Reps at a time. Bells down, shake out, repeat.
Station 4: Wall Sit
Station 5: Step Ups
Station 6: KB Swings (make sure to pick a bell that you can swing for 1 min)
Station 7: Pull ups (unassisted Pull ups or 10 x Scapula Pull ups to max hang) → hang the remaining time
Group 7 Minute 7 Way Hips: Tabata Clock :20/:10
– Leg Lift
– Front Kick
– Back Kick
– Front & Back Kick
– Forward Circles
– Backwards Circles
– Bicycle Kick
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Switch Sides
Tuesday 10/23
The TD (assessed)
Round 1:
Start with an 800m run (1 lap around the building)
150 squats
75 sit- ups
50 push- ups
Round 2:
Repeat run
75 squats
50 sit-ups
25 push-ups
Round 3:
Repeat Run
50 squats
25 sit-ups
10 push-ups
Finish with parking lot lap
White: Round 1 has same reps as round two
Blue: Only 2nd & 3rd round & run is to the stop sign & back
Wednesday 10/24
Competition Starter
1. Team 1 min row relay : split gym up into groups of 3 (smaller groups split up to fit on all ergs, 2-3/team)
Each teammate will row for 1 min, and switch with partner (we’ll have a :10 clock for a transition where no one will be rowing). Whatever team rows the farthest after all 3 people have rowed 2 x wins!
Finish the day:
Tabata (:20 sec Work/ :10 sec Rest)
Each exercise will run for 2 round (1 min) then switch exercises. 6 minutes per station.
1) Ninjas + Superheroes
2) JG Jumping Lunges + JG Rows
3) Star Jumps + Spiderman Plank
4) Mtn Climbers + Single Leg Hip Bridge Raises
Thursday 10/25
Tempo Strength Training (12 min)
1 KB Split Squats ( rack the bell on the opposite side of the working leg) : Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND / Then Switch Sides = 3 RNDS = 6 Minute Total
35+/30+ 30+/25+ 25+/20+
1 Minute Rest BTWN Squat & JG Horizontal Row
Jg Horizontal Row: Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND = 5 RNDS = 5 Minute Total / 20 Reps
-2 min set up-
Partner Conditioner (16 min)
2 Campers working at the same time alternating between 2 movements. A heavy carry + KB movement and a bodyweight exercise.
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Partner 1: Heavy Rack Carry + Push Press (down and back 2x / Every time you get to the wall complete 2 push press)
Partner 2: Hollow Crunches
2) P1: Heavy Farmers Carry + Deadlift (down and back 2x / Every time you get to the wall complete 2 DL)
P2: Slam Balls
3) P1: Over Head Carry + Clean (down and back 2x / Every time you get to the wall complete 2 cleans)
P2: Mtn Climbers The Hard Way
SHORT rest and repeat
Friday 10/26
15 Min AMRAP:
-10 KB Headcutters: R:(40+/30+), W:(35+25+), B:(30+/20+)
– 10 KB Rows (5/arm) R:(60+/40+), W:(45+/ 35+), B:(40+/30+)
– 10 KB Swings: R:(60+/40+), W:(45+/ 35+), B:(40+/30+)
– 10 Hollow rocks (Mod: Lemon Squeeze)
Finish with a Team Game!
Team Pictionary : Teams of 3-4 race to finish the required reps for 1 stations. Everyone works at the same time, and teammates can help steal reps. After completing the first 2 stations, race back to draw a sheet of paper to play Pictionary. The faster you get done with 2 stations, the more time you’ll have with Pictionary. (Once the last team arrives to the game clock starts and everyone has 3 minutes to finish Pictionary). One person will be drawing while everyone else is trying to guess while in a hollow hold. Team with most correct answers wins.
Station 1: 200 DU/600 singles
Station 2: 100 KB Goblet Cleans (25 Each)
Station 3: 30 Cal Bike per Teammate
Station 4: 6 laps ( ½ the group rests while the others run – 3 laps/person)