O4W Workouts – Week of 3/5-3/9

Monday: 3/5

Stations: Ropes & Running 6 × 4 min RNDS

Resting 1 min b/t  RNDS

– Half the group on Ropes and Exercise

– Half the group Running 600M (400m to the blue mailbox and back) run to the beltline  resting until 4 mins is up

Alternate between Run and Rope/Exercise

 

* Rope station: Partner up 4 mins continuously running clock switching every :20/:10 × 4 (2 Min total at each)

Rnd 1: Alt Waves & MB OH Step Back Lunge

Rnd 2: Run

Rnd 3: In & Outs & Med Ball Sit Up Double Press

Rnd 4: Run

Rnd 5: Up and Over (Hip to hip) [2:50min] & Kneeling Med Ball Slams

Rnd 6: Run

 

Tuesday: 3/6

“Minute to Win It” = 18 Minute Workout /15 Mins Work / 3 Minutes Rest total

1 min rest b/t rounds – ASSESSED

Three Rounds of: 1 Min Each Counting Reps  1 Min Rest

  • KB High Pulls R(60+/45+) W(45+/35+)B(30+/25+)

  • Wall ball R(20/15),W(15/12),B(12/10)

  • Hanging Knees to chest (Knees to chest on the floor)

  • 2KB Push Press R(35+/25+),W(30+/20+),B(20+/15+)

  • Rowing (Count Calories)

 

Add up reps from all exercises to get the score for the round. Final score is all rounds added up

 

Finish with 9 min Core and Stabilization

1 min per exercise 3 x through

Hip cars (30 sec on the left / 30 sec on the right) – from table top position

Hollow Body Crunch

Down dog toe touches

 

Wednesday: 3/7

Disappearing Act

The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all 6 exercises the next round #1 will disappear, and so on until 6 is the only and final exercise.

  1. MB Situp + Press

  2. Mtn Climber Pushups (6 total mtn climbers to 1 pushup)

  3. MB toe taps

  4. MB Thrusters

  5. Ninjas

  6. Jumping Lunges (sub step back with knee drive, switching ½ way)

 

After completing all 6 exercises in a row, shake up run – Parking lot to Ralph McGill Loop. Rest 30 sec before re-starting circuit.

1

12

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SHAKE UP RUN

23456

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56

6

 

Thursday: 3/8

Partner Strength: 5 x 5 reps [I go, you go] [12-min]

  • Thrusters

  • Pull ups

Finish all 5 sets of 5 reps of thrusters before moving on to pullups.

 

Then, KB Conditioning: 40 on/20 off

Swing

Goblet Squats

Goblet Press

Farmers Carry (width of the gym)

Hollow Hold

1 min rest / repeat 3 x

 

Suggested: R (60+/45+) W(45+/35+) B(30+/25+)

 

 Friday: 3/9

Lots ‘O Squatso

3 x 10 min AMRAP :90 sec rest b/t stations (if weather is nice add a Ralph McGill run b/t stations and shorten each station to 8-min)

1) 8 Reps of JG Row / JG Squat jump / JG Atomic push up / JG Single leg lunge (total)

2) 10 Reps of: Mtn climbers the hard way (total) / Overhead squats to a crate (black bar) /  Burpees / Leg lifts   

3) 250m Row / Bear Crawl or Cat Crawl 15 meter (length of 5 mats) and back / 6 x 2 KB Front Squats