O4W Workouts – Week of 3/12-3/16

Monday: 3/12

Assessed: 50 Burpees for time

Then, 20-25 min KB AMRAP

10 x Heavy 2 KB Suitcase or Sumo DL

10 x KB High Pull

10 x 1 KB Squat (5/side)

10 x 1 KB Floor Press (5/side)

10 x 1 KB Racked Lunges (5/side)

1000 meter Row or Beltline loop (800 meter run)

 

 Tuesday: 3/13

Ron Burgandy:

4 rounds

Run 200 meters (parking lot lap)

50 Kettlebell Swings (60+/45+)

40 Double Unders (150 singles)

30 Star Crunches (total)

Run 200 meters (parking lot lap)

50 Mountain Climbers (total)

40 Tuck jumps (Mod: Rocket jumps)

30 Slam balls (20/15)

RED – above

WHITE –  3 Rounds Count D.U. attempts OR 150 singles, KB Swings (M-45+/ W-35), MB (15/12)

BLUE – 2 rounds, sub 100 singles, KB Swings (30+/20+), MB (12/10)

 

Wednesday: 3/14

HIIT: 3 x 7 min rounds with 1 min rest after each round

:30 sec Dynamic Explosive and Speed, followed by :30 Sec Isometric and Stabilization hold.

All body weight exercises moving all the way through the board for a full 7 min before resting and repeating.

-:30 Lateral Bounds / :30 Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)

-:30 Ninjas / :30 Plank

-:30 Hip Bridges / :30 Single leg Hip Bridge Hold (15 sec left/right)

-:30 Plyo Push ups B: Reg Push Up / :30 Push up hold (elbows at 90 degree) (mod = high plank hold)

-:30 Leg Lifts / :30 Hollow Hold

-:30 Alt Superman / :30 Superman Hold

-:30 Squat Jumps / :30 Squat Hold

 

Thursday: 3/15

If weather permits: Partner Uphill Sprints (Freedom Parkway Path)

Alternate b/t suicide sprints and exercises. First 12-15 min on AMRAP 1, then switch to AMRAP 2  

P1: Sprinting up the hill and walking back to recover. Starting with sprinting to the furthest cone at the top of the hill and moving their way down.

P2: Band and Body weight exercises until P1 is done with their 4 sprints.

 

AMRAP 1                      AMRAP 2

10 Bicep curls             10 Squat Jumps

8 Tricep extension        8 Curtsey Lunges (each side)

6 Shoulder press          6 Sumo Squats

4 Front Raises              4 Lunge with a power knee drive (each side)    

 

Friday: 3/16

2 x 15 min EMOM Stations 2 min Rest b/t stations  

15 MIN EMOM:

1st Min:  10x Goblet Squats R:(60+/45+) W:(45+/35+) B:(40+/30+)

2nd Min: 10x (Total 5/Side) KB Bent Rows R:(60+/45+) W:(45+/35+) B:(40+/30+)

3rd Min:  20x Swings R:(60+/45+) W:(45+/35+) B:(40+/30+)

 

 15 min EMOM:

1st Min:  16 Burpees  W: 14 Burpees  B: 12 Non push up Burpees

2nd Min: 20 V-ups  W: 16 V-ups B: 16 Knees to chest

3rd Min: 30 DU W: 100 Singles B: 80 Singles