Monday 12/10
2 x 15 min Station
Team Row: 15 Min EMOM
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Teammate 1: Row R: 150M W: 125M B: 100M Get up off ERG & Rest the Remainder of the Minute
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Teammate 2: 30 Double Unders / W: 60 Singles B: 40 Singles & Rest the Remainder of the Minute
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Teammate 3: Burpees & Stand behind ERG Ready to strap fee in and Rest the Remainder of the Minute
R: 12 W: 10 B: 8
Ropes – Bike – Plank: 15 Mins
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Teammate 1: 20/15 15/12 12/10 (time keeper)
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Teammate 2: Alternate b/t 10 x Big Slams 10 x Alt Waves 10 x Double Waves (like alt. Waves but both arms going at the same time)
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Teammate 3: Plank Hold
Tuesday 12/11
Fifty Shades of Fitness(Assessed)
R – 50 Reps, W – 40 Reps, B – 30 Reps
Pushups R (toes), W(at least ½ on toes), B (knees)
Situps
Lunges (ea leg)
KB Swings R (60+/45+) W (45+/35+) B (30+/25+)
Supermans
KB High Pulls R (50+/40+) W (40+/30+) B (30+/20+)
Side Plank Hip Touches (ea side)
Double Unders W (Count attempts OR 200 singles) B (150 singles)
Wall Balls R (20/15+), W (15+/12), B (12/10)
Star Jumps B (sub squats)
Early Finisher:
Slow strength/mobility work
20 Inner and outer leg lifts per side (laying on your side)
10 hip circles/leg (rotating in a circle, forward & back =1)
5 Hamstring Walks (walk heels out and back x 5)
Wednesday 12/12
HIIT: DISAPPEARING ACT
The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all 6 exercises.
1. Push-ups
2. Ninjas
3. Hollow Hold
4. Lateral Bounds
5. Alt. Superheros
6. Plyo lunge (B: step-back lunge)
1
1,2
1,2,3
1,2,3,4
1,2,3,4,5
1,2,3,4,5,6
-1 min Rest –
2,3,4,5,6
3,4,5,6
4,5,6
5,6
6
Thursday 12/13
Hakuna Tabata
4 x 6 min Stations (:20 sec of work / :10 sec of rest)
Partner up and switch every interval
Station 1: Band Resisted High Knees
Station 2: 2 KB Front Squat
Station 3: Bench Straight Leg Hip Bridges and Earthquake Mtn Climbers (Switch every min.)
Station 4: 2 KB Push Press
Finish on 4 min Core Finisher Trainers Choice
Friday 12/14
Jingle Bells
Campers will partner up and work in an I go, you go fashion through a KB swing ladder.
Partner Swing Ladder 1-2-3-4-5…..10-9-8-7-6-…1
Once they complete all reps, they will bring their KB away and get ready for part 2.
1 2 3 4 I Declare A Card War
Split class into 2 groups, each group will get half a deck of cards that will stay on a big wooden box in the center of the gym. Every 3 min each team sends in a team member to face off in the card game War to determine who has to do 10 burpees before going into the amrap.
High card wins (Aces are high)
4 min AMRAP:
RND1) 5 x KB High Pulls (Strict) / 10 x Squat Jumps / 16 x Mtn Climbers the hard way (total)
RND2) 5 x KB Goblet Squats / 10 x MB Push ups (total) / 16 x Lemon Squeezes
RND3) 5 x 1 KB Cleans (each) / 10 x Kneeling Side Ball Slams (total) / 16 x Side Plank Hip Dips (total)
RND4) 5 x 1 Kb Bent Over Row / 10 x MB Thrusters / 16 x Barrier Jumps (over the MB each jumps counts as 1)