Monday: 2/12
Tempo Squat and Presses (5 sec down, 1 sec up) – 15 MIN
Goal is to get through squats, presses and mobility at least 3x
5 x 1 KB Squats (R)
5 x 1 KB Squats (L)
5 x 1 KB Press (R)
5 x 1 KB Press (L)
Once campers have done both sides of squats and presses, they will work on:
3 Hip cars (R) / 3 Hip cars (L)
Cardio AMRAP – 15-min
15 Pull ups or JG Rows
15 Wall Balls
Ralph McGill Run or 400 Meter Row
15 Push ups
15 Burpees
Tuesday: 2/13
3 x 10 min Stations: Partner Row, Core, and Jungle Gym
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Tail pipe: Partner 1: Rows 250 meters / Partner 2: 2 KB Rack Hold
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50 Jump Rope Singles / 10 Birddogs (total) / 10 Star Crunches (total)/ 10 Leg lifts / Cat crawl (width of the gym)
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20 Jungle Gym Mtn Climbers (ea) / 10 Atomic Push ups / 20 Alt JG Hamstring Curls (ea) / 10 Reverse Flys
Wednesday: 2/14
Sharing is Caring
4 x 6 min Partner Tabata Stations (:20 sec of work :10 sec of rest) + 1 min partner exercise
1 min rest b/t stations
1) P1: 1 KB Goblet Thrusters P2: Plank Leg lifts
2) P1: MB Sit up and press P2: High Knees
3) P1: Yellow Bar Push ups P2: V-ups
4) P1: Burpees P2: Hollow Crunch
Pick your Adventure: 1 rope for 2 Jump rope / MB Partner Sit ups (use the small MB) / Partner run 1 lap around the parking lot / Partner MB Squat toss / Partner Plank High Fives
Thursday: 2/15
The Heartbreaker
4 RNDS [B – 3 RNDS] (25-min time cap)
20 Bent over KB row (10/arm) (R: 55+/40+) (W: 45+/30+) (B: 35+/20+)
20 Dips
20 Med ball Knees to chest (Big MB in the back room)
20 Barrier jumps (over and back is one)
20 meters Walking Lunges
Run a parking lot lap
Early finishers: Carry and Core
Going out and back the width of the gym, switching arms halfway. They are aiming to use the same KB as their bent over row KB.
1 KB Racked Carry (down and back width of the gym, switch arms half way)
1 KB OH Carry
10 Moving Deadbugs (5/side)
10 Side plank hip dips (each side)
Repeat for remaining time
Friday: 2/16
6 x 4 min Stations (20 sec work / 20 sec Hold / 20 sec Work x 4) 1 min transition time
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KB Swings / 1 KB Deadlift / 1 Arm Push Press
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Big rope slams / Rest / Alt Waves
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Mtn the hard way / Plank / Hand Release Push ups
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Squat Jumps / Squat hold / Jumping Lunges (step back lunges)
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Bicycle / Superman Hold / Spiderman Planks
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4 Min Row (start with 26 Str 1st min , then go up by 2 every min)