O4W Workouts – Week of 11/6-11/10

Monday, November 6

Partner Strength – 5 min/exercise on :30/:30 clock, alternating with partner every :30

– 2KB Heavy Walking Lunges (suitcase style)

– 2KB See-Saw Press  

– Suitcase or Sumo Deadlifts  

 

16-min cont. Clock of 4 exercises x 4 RNDS of :45/:15

  • Agility Ladders

  • Jungle Gym Single Arm Rows or Pullups (unassisted only)

  • KB 1-Arm Dead or Swing Cleans OR Goblet Cleans

  • Alternating Lying Leg Raises (with MB or Plate extended over chest)

 

Tuesday, November 7

Track Workout (at Skatepark)

Track Workout (non-runners will stay back in gym for rowing workout)

1.     2 x 500 m – rest :90 – 2 min between sprints

2.     4-5 x 100 m sprints – rest is walk back to starting line

 

Finish with 3-4 RNDS of bodyweight EMOM:

Every minute on the minute, perform prescribed reps of the primary exercise and finish the minute with the secondary exercise.

25 Mtn Climbers (per leg) + Inchworms

20 Dips + Tricep Pushups

15 Squat Jumps + Side Lunges

10 Bench Jumps + Glute Bridge Raises

 

Wednesday, November 8

Partner Ladders – I go, you go . . .

Complete a ladder with partner in an I go, you go fashion, THEN choose one of the following before moving on to the next exercise ladder:

1000 m row

350 Jump Rope Singles

100 Double Unders

*reps/distance is a partner total. Both partners work at the same time (i.e., for the 1000m row, both partners row at the same time until together they’ve covered 1000 m)

 

12-10-8-6-4-2 reps of:

  • 2KB Front Squats or Goblet Squats (to a crate)

  • Band Front Raise/Side Raise (front raise = 1 rep and side raise = 1 rep)

  • Jungle Gym Ab Rollouts

  • T-Pushups – rep count is total pushups

  • DB Renegade or DB Bent Over Rows – rep is total count (i.e., 6/arm, 5/arm, etc.)

 

Thursday, November 9

The Mateo (assessed) – 24 Min AMRAP

Buy in:

800m run (B – 3 parking lot laps)

50 Wall Ball ( (R – 20/15, W – 15/12, B – 30 reps @ 12/10)

Then, for the remaining time, AMRAP the following:

6 Pullups (R – 6 unassisted pullups, W – 6 seated JG pulls, B – 12 JG Rows)

8 1-Arm Thrusters (per side)  (R – 45+/35+, W – 35+/25+, B – 25+/15+)

10 Burpees

Count and record total reps completed (not including run)

 

Finish with a 7-min core circuit:

:30/exercise, rest :30.  2 RNDS.

Lemon Squeezes or V-ups

Flutter Kicks

Side Plank Hip Touches (R)

Hollow Body Hold

Side Plank Hip Touches (L)

V-sit Hold

REST

 

Friday, November 10

Ropes & More – 3 RNDS

4 Stations: 2-Min/station on a :20/:10 clock x 3 RNDS

  • Pistol Squats (switch legs every :20) – using JG, box or benches, as needed

  • Heavy Ropes: Big Double Waves + Alt Small Waves (alt every :20)

  • Dips + KB Swings (alt every :20)

  • Plate Jumps

  • :20 Sec Rest transitions btwn stations

  • :30 Rest BTWN Rounds

 

Finish with Rowing Relay (8-10 min)

3 Person Rowing Relay: 2250 Meter Relay Race

– Switch Every 250 Meters

– Each Person Rows 3 x 250m = 750m