O4W Workouts – Week of 2/5-2/9

Monday: 2/5

 Newbie Day 1: Bracing (non-assessed plank / Hollow body progression), Push up, Squat, JG Row and Erg Row instruction

Finish with assessment: 500m row, 2 x [10 pushups, 10 rows, 20 squats], 500 m row

 

Vet Workout:

5 x 5 min EMOM  / 1 min Rest / Transition time between Stations: Complete the reps of primary exercise, then do the secondary exercise for the rest of the min.

R: 14 W:12 B:10

  1. KB Swings => Plank Rotations

  2. OH Black Bar Lunges (total) => Down Dog Hold (adv: handstand hold)

  3. MB Slams => MB Russian Twists

  4. KB Goblet Cleans  => Toe Taps (on the top of the KB)

  5. Power Strokes on the Rower => 10-15 sec Added to The Power Stroke Split Time

 

 Tuesday: 2/6

Newbie Day 2: KB instruction

G’licious

100 – Double Unders

50 – KB High Pull R (55+, 40+) W (45+/30+) B (35+/20+)

40 – Wall ball (R – 20/15) (W – 15/12) (B – 12/10)

30 – Superman

20 –  Burpees

30 – Superman

40 – Wall ball

50 – KB High Pull

100 – Double unders

WHITE: 50 double unders (count attempts) OR 300 singles

BLUE: 150 Jump rope singles, 10 less reps every exercise

Early finishers AMRAP: 10 Shoulder cars (total) / 10 PVC Pass throughs / 10 Moving Dead bugs (total) / Max unassisted pull ups (5-8 JG Pull ups)

 

Wednesday: 2/7

HIIT 4×5 Min Partner Stations

5 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock.

After each station 1 lap around the parking lot. Then rest for 90 sec.

 

Station 1: 5 Rounds Swings & Hip Bridge Holds

  • P1: 30 Sec KB Swing R:(60+/53+)W:(45+/35+)B:(35+/25+)

  • P2: 30 Sec Hip Bridge Hold R: Hip Bridge March

Station 2: 5 Rounds KB Stepback Lunge & Squats

  • P1: 30 Sec Jumping Lunges (W: every other round Step back lunges / B: Step back lunges)

  • P2: 30 Sec Squats

Station 3: 5 Rounds Goblet Push Press & Med Ball Overhead Hold

  • P1: 30 Sec Goblet Push Press R:(60+/45+)W:(45+/35+)B:(35+/25+)

  • P2: 30 Sec Med Ball Overhead Hold R:(20/15)W:(15/12)B:(12/10)

Station 4: 5 Rounds Flutter Kicks & Plank

  • P1: 30 Sec Flutter Kicks

  • P2: 30 Sec Planks

 

Thursday: 2/8

12 min Partner Strength (I go – you go)

4 sets x 5-8 reps  

2 KB Thrusters

Pull-ups unassisted, band assisted, or seated JG pullups)

 

Finish with conditioning:

Keeping their partners, partner 1 starts on Jump rope and partner 2 does another exercise. Go back and forth twice with a 6-min continuously running clock. Quick 30 sec transition to next station.

  1. 6 min: 2 RNDS x Jump Rope 90 sec / Row sprint 90 sec  

  2. 6 min: 2 RNDS x Jump Rope 90 sec / Around the world lunges 90 sec

  3. 6 min: 2 RNDS x Jump Rope 90 sec / Broad Jump Burpees 90 sec

 

Friday: 2/9

20 Min KB MTN: How far you can go in 20 Mins?

Use the same bell for all exercises – R: (60+/40+) W: (50+/30+) B: (35+/25+)

Run Parking Lot Lap

50 KB Goblet Lunges (Total)

40 KB Bent Over Rows (Total)

30 KB Swings

20 KB Goblet Squats

30 KB Swings

40 KB Bent Over Rows (Total)

50 KB Goblet Lunges

Run Parking Lot Lap

    B: 20x Reps of Each

 

Early Finishers: 20 Toe touches / 20 Heel touches (total) / 20 Bicycle crunches (total) / 20 Skier abs (total)

Then: 2 Mins Off to get into teams and set up team game

Team Game: FitWit Jeopardy (10-15 min)