O4W Workouts – Week of 12/10-12/14

Monday 12/10

2 x 15 min Station

Team Row: 15 Min EMOM

  • Teammate 1: Row R: 150M W: 125M B: 100M  Get up off ERG & Rest the Remainder of the Minute

  • Teammate 2: 30 Double Unders / W: 60 Singles B: 40 Singles & Rest the Remainder of the Minute

  • 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

  • Teammate 1: 20/15 15/12 12/10 (time keeper)

  • 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)

  • 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)