O4W Workouts – Week of 2/19-2/23

Monday: 2/19

2K row assessment

Then, 30 min AMRAP

4 x Staggered Stance Deadlift (suitcase [each leg])

4 x Width of the gym Farmers Carry

4 x Squat Stands

4 x Bear Crawl or Monkey Crawl (width of the gym)

Run Parking lot lap

 

Tuesday: 2/20

Go Your Own Way (30 min)

8 reps of each (Sprint is always 1 lap around the parking lot)

Pull: Pull ups / KB Row (per arm) / Yellow Bar Row / Single Arm JG Row (per arm)  

Power: Swings / Box Jumps / 2KB Push Press / Power Tuck jumps (mod: Lunge + power Jump)   

Squat: 2 KB Front Squat /Goblet Sumo Squats / Pistol (Box progression) / 2KB Thruster

Sprint: Sprint the straightaways / Build Up Sprint (60%/70%/80%/ 100%) / 3 Broad jump sprint / High Knees to sprint (high knees for 10 meters then take of into a sprint around the parking lot)

 

 Wednesday: 2/21

 HIIT Knockout

6 rounds of 3 min / 2 min rest b/t rounds

Each exercise 45 sec with a running clock

Wall balls / Push ups / Star Crunches / Burpees

 

Thursday: 2/22

5 x 5 min EMOM / 1 min rest between EMOMs

Start the min with the 1st exercise and finish the min with mobility. Complete each EMOM 5 x before moving on to the next exercises.

  1. 10 Headcutters + PVC Pass throughs

  2. 20 Mountain Climbers (each leg)  +  Scorpion

  3. 10 2KB Push Press + Wall Angels

  4. 20 Star Jumps + Overhead wall squats (facing wall)

  5. 10 2 KB Racked lunges (Total) + Mtn Climbers the Hard Way (slow and controlled with a 5 sec pause)

Friday: 2/23

Partner Ladder 2-4-6-8-10-8-6-4-2

Partner up and complete ladder in a I go, you go fashion. Between each completed ladder choose one cardio exercise to do together

 

PVC Lat Pull Downs  

OH Lunges (each side only going up to 6 reps and back down)

Slam Balls

KB Floor Press

Sit outs (each side)

 

Cardio: 400 meter Row / Ralph McGill Run + 1 Stair sprint / 100 DU (200 Singles)