O4W Workouts – Week of 11/27- 12/2

Monday: 11/27

Merry Go Round

5 RNDS with 1-min rest between RNDS

1 RND = 5 exercises x 60 sec per exercise on 5-min continuously running clock

 

-KB Headcutters  [R:(40+/30+) W:(30+/20+) B:(20+/15+)]

-Broad Jumps (sub step ups with knee drive)

-Jungle Gym Grapplers (switch sides ½ way)

-2KB Step Back Lunges (holding bells suitcase style)

– Bicycle Crunches (slow and controlled)

 

 

Tuesday: 11/28

“The 7-11”  (20 Mins)

7 x 2 Minute RNDS

– 1 Parking lot lap followed by MAX Burpees for the remainder of the 2 min

– Count TOTAL burpees over the 7 RNDS

– 1 MIN rest between rounds

 

Finish with:

10 KB Bent over rows (per side)

10 PVC pass throughs

10 JG Rows

10 Band pull aparts

10 Pullups (unassisted, using band, seated JG overhead pulls)

Repeat

 

Wednesday: 11/29

2 x 15 min circuits  (2 sets of 3 x 5 min stations)

30 sec transition between 5 min stations – just enough time to get to the next station and get set up. Longer rest between 15 circuits to explain the next 3 x 5 minute stations.

CIRCUIT ONE: 15-min

5-min per station x 3

-Continuous ERG row

-AMRAP: Handstand Hold, Frogger, Crab Walk, Repeat  

-Turkish Get Up to Overhead Walk – Switch sides every rep

 

CIRCUIT TWO: 15-min

5-min per station x 3

-Tabata Erg Row :20/:10 x 10 RNDS

-AMRAP: Monkey Crawl (out and back), 5 Hindu Pushups, 5 Single Leg Hip Bridge Raises (per side)  

-5 Suitcase Deadlifts to Farmer’s Carry, Rest, Repeat.

 

Thursday: 11/30

Partner Strength (20-min) + Conditioning (12-min)

Strength – 20 min. Partners choose their own strength destiny as they will not get through all 5 movements – they will choose the exercises and what order they go in. Both partners will complete 5 sets of 5-8 reps (or max reps if less than 5) then swap out bells and repeat with next movement.

 

2KB Thrusters

2KB Sumo or Conventional Deadlifts

2KB Bent Over Rows (5-8 per arm side)

2KB See-Saw Press

2KB Floor Press

 

Conditioning – 12-15 min, depending on time.

Partner :30/:30

Working on a continuously running clock, one works while the other rests, switching every 30 sec. Together they are working toward reaching the target rep count. Once they reach it they move on to next exercise.

 

KB Swings R – 100 W – 75 B – 50

Jump Rope R – 150 Double Unders (500 singles) W – 400 singles B – 300 singles

Pushups R – 75 W – 60 B – 40

Squats R – 200 W – 150 B – 100

 

Friday: 12/1

Ready Player 1:

25 Min – Teams of 4 – MOST meters in 25-min wins!

Player 1: 10 Kneeling Side Ball Slams (total), 10 Kneeling Med Ball Chops (5/side), Repeat.  

Player 2: ERG

Player 3: 10 JG Body Saws + 10 JG Knees to Chest (total), Repeat.

Player 4: Runner – 2 parking lot laps

  • Switch when runner returns from run  

  • All members must meet at the Team’s ERG with hands on Screen before they go to next move.

 

Finish with 6-8-min of holds:

3-4 RNDS of :20 work/:20 rest of –

Plank Hold

Hollow Body Hold

Pushup Hold (elbows @ 90 degrees or what ever angle they can maintain for 20 sec)