O4W Workouts – Week of 4/2-4/6

Monday: 4/2

Stairway to Heaven

3 x 10 min Station 1 min rest between

            1. 20 KB Swings then 5 reps of the KB Complex/per side:

               1-arm Push Press

              OH step back Lunges

              1-arm KB Clean

              1 KB Squat

Perform ALL 4 exercises on left side then all on the right before starting over with 20 KB swings.

  1. Partner Stair Sprints (on Ralph McGill stairs leading up to Beltline). One sprints while other performs prescribed exercise until they return.

                P1: 2 x Sprints up Beltline staircase

                P2: RND 1 – Inchworms, RND 2 – Squat Stands, RND 3 – Side Lunges

  1. Row + Crawl AMRAP: 250m Row Sprint then Crawl 15 meters out and back. Alternate b/t Bear Crawl/Monkey Crawl/Tabletop Crawl

Tuesday: 4/3

A Burpee A Day

For time (18-min time cap)

10 total RNDS. EVERY round starts with the prescribed # of Burpees. Burpee rep count stays the same through all 10 RNDS while the rep count for Thrusters, Pushups, and Slam Ball starts at 10 and decreases by 1 rep every round, until they finish with 1 rep of the exercises.

10-9-8-7-6-5-4-3-2-1 reps of:

2 KB Thrusters R:(40+/30+) W:(35+/25+) B:(25+/15+)

Plyo or Hand Release Push ups

Slam Balls

Complete R:8/W:7/B:6 Burpees at the beginning of EVERY RND


Once finished, skill work:

2 Turkish get ups on each side

20 DU (count attempts)



Wednesday 4/4

Shake Up HIIT – 4 RNDS x 7-min per round. Each RND is 8 exercises alternating between a :45/:15 and :30/:15 clock. 1 min Rest b/t rounds.

Black Bar OH Squats

Hollow Hold

KB Goblet Stepback Lunge

High Plank Hold


In Between the Top 4 Moves Complete :30 Seconds of Basketball Inspired Moves

RND 1: Med Ball Lateral Shuffle [One side of the room or split group in half]

RND 2: Med Ball Push Ups (MB under one hand, perform a push up then roll the ball over for the other side) B: Plank Shoulder Taps

RND 3: Med Ball Toe Taps

RND 4: Med Ball Burpee Slam’s


For example Round 1 will look like this:

:45 sec of Black Bar OH Squats :15 sec of rest

:30 sec of Med Ball Lateral Shuffle :15 sec of rest

:45 sec of Hollow Hold :15 sec of rest

:30 sec of Med Ball Lateral Shuffle :15 sec of rest

:45 sec of KB Goblet Stepback Lunge :15 sec of rest

:30 sec of Med Ball Lateral Shuffle :15 sec of rest

:45 sec of High Plank Hold :15 sec of rest

:30 sec of Med Ball Lateral Shuffle :15 sec of rest


For the other 4 rounds, the red exercises stay the same. The black ones will switch to another exercise mentioned above.

Thursday: 4/5

4 x 6 min Station – 1 min Rest / transition

Station 1 Assessed: 2 min Max Meter Row / 2 min Rest / 2 min Max Meter Row

Station 2 Core and Carries: 10 Moving Dead Bugs (total) / Suitcase/Racked Carry width of the gym and back (alternate between the two)

Station 3 Cardio and Power: 50 DU / 25 DU / 100 Singles and 20 KB Swings

Station 4 Stability and Mobility: 10 Cossack Lunges (per side) / 5 Squat Push ups / 5 90/90 trail leg Raises (per side) [6:50]


Friday: 4/6

FitWit Agility Course (22-min)

In teams of 3, Campers will be rotating through 3 Stations: Agility Course (Timekeeper), KB and Bands. Campers will complete 2 laps through the Agility Course, then they will switch with their Teammates.

Agility > Bands > KB

Band and KB exercises will be performed in the center of the gym. Around the outside perimeter of the gym we will setup the following course, starting at the outside of the office and going counter clockwise:

1 Agility Ladder: Campers will do in and outs

Orange Hurdles: Barrier Jumps

5 Yellow Bars: Tabletop crawl through

1 Agility Ladder (directly across the other ladder): In and outs

4 Big Wooden Boxes: Box Jumps or step ups

Then High Knees and/or Butt Kicks around until they reach the 1st Agility Ladder again


BAND AMRAP: 6 x Lateral Raises / 6 x Tricep Extensions / 6 x Shoulder Press

KB AMRAP: 6 x Goblet Squats to Bicep Curl / 6 x 1 KB Racked Step Back Lunge (per side)


Finish with 7 min Core Work :

4 Min Rolling Plank :15 Plank :15 Right Side :15 Plank :15 Left Side * Repeat

:30 Hollow Hold / :30 Superman Hold

:30 Hollow Crunch / :30 Alternating Supermans

1 Minute Rolling Hollow to Superman