O4W Workouts: Week of 3/26-3/30

Old 4th Ward
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Monday: 3/26

FitWit Wheel of Destiny: 4 x 8 min stations

Each 8-min station starts with a Buy In. Buy in rep count will be determined by what the team (4-6 people) spins. Start the 8-min clock as soon as all teams spin the wheel. As soon as they are done with their buy in, they’ll go right into the AMRAP for the remainder of the 8-min clock.

Row Station

No buy in

8- min continuous Row

At the top of every min, increase stroke rate by 2 (starting @ 20 SPM)

KB Station

Spin: 2 KB Thrusters

10 reps of:

1 KB Push Press (total)

Goblet Lunges (total)

Goblet Cleans

Jungle Gym Station

Spin: Burpees

10 reps of:

JG Hamstring Curls

JG Hip Bridge

JG Single Arm Rows (total)

Bodyweight Station

Spin: Run parking lot lap(s)

10 reps of:

Squats (Advanced version: Squat Jumps)

T-Push ups (total)

Sit-Outs (total) Sit-out mod

Tuesday 3/27

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 PVC Pass throughs / Max unassisted pull ups (5-8 JG Pull ups)/ 10 Moving Dead bugs (total)

 

Wednesday 3/28

Pyramid HIIT

5 Rounds of 7 exercises

RND 1: 40:20 of all 7 exercises

RND 2: 30:15 of all 7 exercises.

RND 3: 20:10 of all 7 exercises

RND 4: 30:15 of all 7 exercises

RND 5: 40:20 of all 7 exercises

1 minute rest between rounds

  1. Yellow bar Push ups (toe/knee)

  2. Jumping Lunges

  3. Ski Abs

  4. Lateral Bounds (aiming for width of floor mat each rep)

  5. Star crunches

  6. Table top crawl

  7. Burpees

Thursday 3/29

Partner Strength (I go you go) 5 x 5 reps (15 min)

2 KB Squat

2 KB Strict Press

Pull ups

Finish with 3 exercise Conditioning EMOM (15 min) – 3 min RNDS x 5 RNDS

Switch positions after each exercise (Slam → Jump Rope → Burpees)

  • Station 1:  Row R: 150M W: 125M B: 100M  Get up off ERG & Rest the Remainder of the Minute

  • Station 2: 40 Double Unders / W: 75 Singles B: 50 Singles & Rest the Remainder of the Minute

  • Station 3: 14 reps (total) Overhead Walking Lunge with plate   R: 25+  W: 15+ B: 10+

Friday 3/30

Partner Run Down – 32 min

One partner will be running a 600m Beltline run (out the door to the left, through the parking lot, down to the big art post on the Beltline. Blue: To the post office mail box), while the other Partner gets through 10 reps of 4 exercises as quickly as possible then goes into a hold until partner comes back. Then they switch. once both have completed a 600m run, they move on in the same fashion to station number 2.

Station 1: 10 reps of Jungle Gym Power Rows (total) / JG Bicep Curls / JG Chest press (Advanced: JG Push ups [Feet in bottom loop]

     Handstand hold (Down Dog hold)

Station 2: 10 reps of Sumo Squats / Broad Jumps (total)  / Side lunges (per side)

                 Wall Sit Hold

Station 3: 10 reps of Spiderman planks (per side) / Ninjas / Lemon squeezes

     Hollow Hold

Start back on station 1 when they get through all stations.