O4W Workouts – Week of 2/12-2/16

Old 4th Ward
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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)

3 Prone Swimmers

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

  1. Tail pipe: Partner 1: Rows 250 meters / Partner 2: 2 KB Rack Hold

  2. 50 Jump Rope Singles / 10 Birddogs (total) / 10 Star Crunches (total)/ 10 Leg lifts / Cat crawl (width of the gym)

  3. 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

  1. KB Swings / 1 KB Deadlift  / 1 Arm Push Press

  2. Big rope slams / Rest / Alt Waves

  3. Mtn the hard way / Plank / Hand Release Push ups

  4. Squat Jumps / Squat hold / Jumping Lunges (step back lunges)

  5. Bicycle / Superman Hold / Spiderman Planks

  6. 4 Min Row (start with 26 Str 1st min , then go up by 2 every min)