O4W Workouts – Week of 2/26-3/2

Monday: 2/26

FitWit Olympics

3 x 10 min AMRAP Stations 1-2 min rest/set up b/t stations

Form teams of 4-5 people. Before each AMRAP, complete an Olympic Buy-in determining how many reps they do of each exercise. Counting the reps they do, team with highest rep average wins.

Biathlon Buy In: Run 800 meters (800-1000 meter row depending on team size / everyone rows 2 x switching at 100 meters) then choose 1 team member to shoot at a target to determine rep count for entire team (if they miss, 5 Burpee penalty and someone else shoots next)

AMRAP: Squats / Push ups / Lunges (per leg)

Ski Jump Buy In: Rep count is determined by how many broad jumps it takes to go from the pull up rig to the ergs / relay style. Each individual jumps for their own rep count

AMRAP: 1-Arm Push Press (total) (40+/30+)(35+/25+)(30+/20+) / Goblet Clean / Swings

Curling Buy In: using a 15 lb MB, try to roll the MB into a target on the ground determining rep count (15/12/10/15)

AMRAP: Wall Balls (sub MB thruster if large group) / MB Sit up and Press / Slam Balls (20/15)(15/12)(12/10)

 

Tuesday: 2/27

Kristie

3 Rounds of (4 rounds and no run in case of rain)

400m Run (Parking lot to Ralph McGill)

50 Lunges (total)

30 Wall balls

20 KB Swing

15 Rows (Yellow bar)

10 Burpees

 

Wednesday: 2/28

The Switch: 30 on / 30 off   20 on / 20 off   10 on / 10 off   (1 min rest between stations)

Alternate between 2 exercises and go through all intervals 2 x

Example for Station 1: 30 sec Deadlifts 30 sec rest – 20 sec Mtn Climbers 20 sec rest – 10 sec Deadlifts 10 sec rest – 30 sec Mtn Climbers 30 sec rest – 20 sec Deadlift 20 sec rest – 10 sec Mtn Climbers 1 min rest

 1) 2 KB Suitcase Deadlifts + Mtn Climbers

  2)  Heavy Rope Double Slams + Heavy Rope Jumping Jacks

  3) Big MB Push Ups (feet on ball) (Challenge: MB Atomic Push ups) + Lemon squeezes

   4) MB Slams (using small MBs) + Hollow Hold

    5) Burpees + Speed Jacks

 

Thursday: 3/1

5 x 5 Unilateral Strength (each side) – 25 min AMRAP

SA Floor Press

SA Step Back Lunges

SA Rows

SA Thrusters

 

B/t exercises: Ralph McGill Run / 50 Du or 150 Singles / 250 Meter Row

 

Core Finisher:

:20/:10 x 3-4 RNDS (depending on time)

Superman

Hollow Body Hold

Pushup Hold (elbows @ 90 degrees or what ever angle they can maintain for 20 sec)

 

Friday: 3/2

HIIT: STRENGTH, CARDIO, & CORE

3 min Strength – 2 min Cardio – 1 min Core

Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core, switching from each exercise with no rest between. The goal is to be able to get 3 rounds in of the strength exercise each 3 min piece.

  1. 20x KB Swings / rest repeat →Jump Rope  → Hollow Hold

  2. 8x 1 KB Waiter Squats/Each Side / rest repeat  → Cat Crawl or Bear crawl width of the gym until time is up → Plank Hold

  3. 8x 1 KB Cleans/Each Side / rest repeat  → Med Ball Toe Taps / Med Ball MTN Climbers  → Superman Hold

  4. 8x 1 KB Push Press /Each Side / rest repeat  → 2 laps around the parking lot  → Side Plank Hold (30 sec left/ 30 sec Right)