O4W Workouts – Week of 3/19-3/23

Monday: 3/19

March Madness Sweet 16 – 4 x 6 min EMOM 1 min rest / transition

16 reps of all exercises (B – 12 Reps) alternating between 2 exercises. For example: 1st min: 16 KB Swings.  2nd min: 16 Defensive Slide touches between the cones and repeat that 3 times.

West Region:

KB Swings

Defensive Slide  


South Region:

JG Row

JG Ab Roll Out


Midwest Region:

Wall ball

Kneeling Side Slam Balls (total)


East Region:

Jailhouse Dips (on boxes)

Leg Lifts


Finish with:

Crate Basketball (5 min) 4 to a team. 1 crate & 1-2 balls per team (depending on how many teams we have). Count total baskets made, most made wins!

1 person will be shooting at a time with 1 person on deck waiting to shoot. The shooter will shoot for 30 seconds and then give up the ball to the person on deck.  Team members who are not on deck or shooting will be performing an exercise. Everyone switches positions every 30 sec.

Ex: Team of 4 – Jumping Jacks > Mtn Climbers > On Deck > Shooter >

Tuesday: 3/20

90’s Hits

4 rounds:  90 seconds on each station with 30 sec of rest / transition time -1 min rest after each round-  

Erg Row

2KB Racked Carry [R (45/35) W (35/25+) B (25/15+)]


JG Chest Press  

Wednesday: 3/21

Hump Day:

3 stations/3 rounds per station (9 min each). Each station should be a sprint for two min & then 1 min of rest. Each station will have a rep count they can complete during the first minute to get some extra rest, but if they don’t reach that then they will just work for the whole minute (should give them a goal to shoot for each round).

1. 1 min of burpees or 20 burpees + 1 min Row – rest 1 min – REPEAT FOR 3 TOTAL RNDS


Rest 1 min between stations

2. 1 min of squats or 40 squats + 1 min double unders – rest 1 min – REPEAT FOR 3 TOTAL RNDS


Rest 1 min between stations

3. 1 min of push-ups or 20 + 1 min bear crawl – rest 1 min – REPEAT FOR 3 TOTAL RNDS


White: 15-30-15

Blue: 10-20-10

Finish with camper pick em ab’s:

Campers pick 5 core exercises as a group. We’ll have a clock running for :30/ exercise, and we’ll go through that 2 times for 5 minutes total.


Thursday: 3/22

5 min extended warm up with animal partner relay (I go you go) width of the gym (down and back)

Bear Crawl

Crab walk

Cat crawl

Duck walk

Monkey Crawl


25 Min AMRAP

– 8x (Total 4/Side) Kneeling Single Arm Press R:(53+/40+) W:(40+/30+) B:(30+/20+)

– 10x (Total 5/Side) 1-KB Renegade Row  R:(53+/35+)W:(40+/25+) B:KB Bent Row (40+/30+)

– 12x (Total 6/Side) Goblet KB Step Ups R:(53+/40+) W:(40+/30+) B:(30+/20+)


Then, alternate after each RND between:

  • 400m Ralph McGill Run

  • 25x Double Unders or 75x Singles

  • 250 meter Row


Friday: 3/23

Tabata my Friday

 5 x 4 min Stations  

60 – 90 sec rest b/t Stations

Alternate between each movement:

  1. KB Swings and 1 KB Overhead Hold (switch arms every round)

  2. Alt Waves and Double slams

  3. Squats and Push ups

  4. Mtn Climbers and Lemon Squeezes

  5. 800 meter run or row