O4W Workouts – Week of 11/20-11/25

Monday: 11/20

2 x 15 minute stations

1. Partner Tabata – KBs + JGs (3 x 5 min stations)

Station 1: approx 5-min

5 x :20 work/:10 rest

Partner 1: Alternating between Hamstring Curls & Hip Bridge Raises

Partner 2: Goblet Squat Hold

Switch

 

Station 2:

5 x :20 work/:10 rest

Partner 1: Alternating between JG Horizontal Rows & JG Tricep Presses

Partner 2: Double KB Overhead Hold

-Switch-

 

Station 3:

5 x :20 work/:10 rest

Partner 1: Alternating between Knees to Chest + Plank Hold (toes in straps for both)  

Partner 2: 2KB Rack Hold

-Switch-

 

2. AMRAP – 15 min

Parking Lot Lap

15 Step Back Lunges with knee drive (advanced – explode off the front foot to get some air under foot) – reps are PER leg

15 V-ups or Lemon Squeezes

250 m Row

50 Double Unders OR 150 Singles (B – 100 singles)

 

Tuesday: 11/21

Three Day Weekend (non-assessed)

Run Parking Lot Lap (150 row)

40 Sit Ups

40 Squats

40 Pushups  

40 KB Swings  R (60+, 40+) W (45+, 35) B (30+, 20+) P (25+, 20+)

 

Run Ralph McGill Loop (300 m row)

30 MB Situp + Press R (20/15) W (15/12) B (12/10) P (10,10)

30 Squat Jumps  

30 JG Pushups    

30 KB Goblet Cleans

 

Run Parking Lot + Ralph McGill Loop (500 m row)

20 MB Situps (tap ball behind head and between feet)

20 Goblet Squats

20 KB Crush Pushups (bell tilting on it’s side, both hands on bell)     

20 KB High Pulls  

 

WHITE – at least ½ pushups on toes

BLUE – sub parking lot lap run every round and 20 reps every round + pushups on knees, as needed

 

Wednesday: 11/22

The Pumpkin Pie Burner

 

CIRCUIT 1: :30/exercise on a continuously running 5.5 min clock.

-MB Toe Taps

-MB Side Lunges (holding MB at chest)

-MB Thrusters

-MB Kneeling Halos

-MB Toe Touches

-:30 REST

Repeat for a total of 2 RNDS

 

Immediately following the second round and before moving on to Circuit 2, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot lap and doing 12 burpees, loser does other exercise.

 

CIRCUIT 2: :30/exercise on a continuously running 5.5 min clock..

-MB Barrier Jumps (or lateral line jumps)

-MB Overhead Step Back Lunges

-Kneeling MB Chops

-MB Mtn Climbers (both hands on ball)

-MB Russian Twists

-:30 REST

Repeat for a total of 2 RNDS

 

Immediately following the second round and before starting back at the top on Circuit 1, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot lap and doing 12 burpees, loser does other exercise.

 

Thursday: 11/23

HAPPY THANKSGIVING! – NO CLASSES

 

Friday: 11/24

NO CLASSES

 

Saturday: 11/25

NO CLASSES