O4W Workouts – Week of 12/27-12/29

Old 4th Ward
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Wednesday: 12/27

Extended warm-up (5-min): Partner up. While one partner does a crawl out and back, other partner does a core movement. Switch.

Frogger – Bird dog

Monkey – Moving dead bug

Bear – Table Top Hold

Crab – High Plank Shoulder Taps

 

HIIT stations: 3 x 7 min stations w/2-min rest/transition/explanation between stations

30 sec per exercise

 

STATION 1:

Goblet Squats

Push Press Left

Push Press Right

-Rest 15 seconds-

KB Goblet Step Back Lunges

KB Goblet Clean + Press  

KB Swings

-Rest 15 seconds-

X2 – 2 minute rest after 2nd round

 

STATION 2:

Squat Jumps

Plank Leg Lifts

Burpees

-Rest 15 seconds-

Side Plank Right

Side Plank Left

Mtn Climbers

-Rest 15 seconds-

X2 – 2 minute rest after 2nd round

 

STATION 3:

Star Jumps

Sprinter Situps

Side Lunge

-Rest 15 seconds-

Jumping Lunges

Cat Crawl (hips low)

Pushup to Plank  

-Rest 15 seconds-

X2 – 2 minute rest after 2nd round

 

Thursday: 12/28

Takedown Twenty – 18-Min Time Cap

5 RNDS (B – 3 RNDS)

Parking lot lap

10 2KB Thrusters R:(40+/30+) W:(35+/25+) B:(25+/15+)

10 Yellow Bar Pushups R: toes W: at least ½ on toes B:knees

 

2-3 Minutes to recover, then. . .

 

AMRAP finisher with remaining time:

7 JG Horizontal Rows  

7 Dips

7 KB Sumo Deadlifts High Pull

7 Single Leg Hip Bridge Raises (per side)

 

 

Friday: 12/29

2 x 15 min stations

Conditioning EMOM – 15 Min

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

  • Teammate 2: R: 40 Double Unders / W: 20 Double Unders OR 75 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

 

Core & Running: 15 Mins

Parking lot to Ralph McGill Run followed by one of the following options:

  • 15x Standing TRX Roll Out

  • 20 Moving Dead Bugs (10/side)  

  • :30 Hollow Body Hang + Max flexed arm hang

  • 30 Spiderman Planks (total)

  • 30 JG Alternating Knees to Chest (feet in straps) – total

 

*If it’s too cold or rainy to run a parking lot lap, they’ll do a carry instead between the core exercises*

Carries + Core: 15 Min

Perform a KB Carry:

Heavy 1KB Rack Carry  (60+,40+) – 1 lap around perimeter of gym per side

OR

Heavy 1KB Farmers Carry (70+, 50+) – 1 lap around perimeter of gym per side

 

Then, choose a core exercise:  

  • 15 Standing TRX Roll Out

  • 20 Moving Dead Bugs (10/side)  

  • :30 Hollow Body Hang + Max flexed arm hang

  • 30 Spiderman Planks (total)