O4W Workouts – Week of 4/23-4/27 (Team Week)

Monday: 4/23

3 Points (Attendance Point, Jump Rope, Row Relay)

Gimme 5 – 20 min. AMRAP Non Scored: Increases rep count by 5 every round.

This doesn’t count towards team week points. Complete three exercises in the gym, run a parking lot lap, complete three different exercises, run, repeat. Start with 5 reps of each exercise and increase rep count by 5 each round.

– KB Squat High Pulls, 2KB Clean [Swing Clean or Dead Clean], 2KB Stepback Lunge

– Parking Lot Sprint (RAIN SUB = 50 Double Under/150 Singles or 250m Row)

– Pull Ups (TRX Rows), Box Dips, Push Ups

– Parking Lot Sprint


Followed by TEAM WEEK:

Red vs Blue

1. Partner Jump Rope relay –  Partner Up with someone on the same team. 4 minutes to get as many singles as possible in this fashion: one person jumps rope for 30 seconds and then the next person goes (trainer calls out every 30 seconds). Count total jumps for the partnership, BUT if you mess up your jump, you have to stop and wait for the next 30 seconds to begin.

Team with the highest average wins.

2. Row Relay: Within their Team Week teams, Campers will split up in teams of 3-4. Switching every 200 meters. They are trying to get as many meters as possible in 6 min. Make sure to set the monitors to 6 min, so we know exactly how many meters each team rowed.



Tuesday: 4/24

3 Points – Attendance Point, Cone Touchdown, and Speed Cornhole  

The Tower of Tara (aka the Tara Mullin) (time cap 20 min)

30 Wall Balls (B – 20)

30 Burpees  (B – 20)

20 Wall Ball  (B – 15)

20 Burpees (B – 15)

10 Wall Balls

10 Burpees

1600m Run (2 laps around the building) (B – 800 meter run/1 lap around building)

Early Finishers: Pull Ups (Max unassisted sets / 5-8 reps assisted)   


Followed by TEAM WEEK:

Split each teams up in half and let them decide who will be competing in Cone Touchdown and who will compete in Speed Cornhole

Cone Touchdown: From the rig to the rowers we will split the gym in 2 halfs, lining up cones in a line down the middle. When we say go, each team has 60 sec to run and grab a cone and bring it to their endzone. Once all cones are gone from the middle, the teams now can steal cones from the other teams endzone until time is up. Objective is to have more cones than the other team. This is a no contact or obstruction competition!

We will do 3 matches like this, with a 30 sec rest/ set up b/t matches. Best 2 out of 3 wins.  

Speed Cornhole: Each team will line up behind their line and shoot one bag per person. Once team member shot their bag, they must run and retrieve it. Bringing the bag to the next person without one. 3 bags per team. Highest score after 1-min wins. (3 matches 30 sec rest b/t matches. Best 2 out of 3 gets the point.)

Points: 3 in the hole, 1 on the board


Wednesday: 4/25

2 Points – Attendance Point and Facebook Shout out Point

4 Rounds x 4 min each with 1 min rest b/t rounds   (1 round = going through all exercises 1 time)

30 sec Negative / 20 sec Speed / 10 sec Plyo

-Negative Squats / Speed Squats / Jump squats

-Negative Push ups / Speed Push ups / Plyo Push ups

-Negative V-ups / Star Crunches / Flutter Kicks

-Spiderman Planks / Mtn Climbers the hard way / Mtn climbers


Finish with 8-10 min Carry and Crawls – Alternate b/t a KB Carry and a Crawl

KB Carry: Farmers / Racked / 1 KB Overhead (switching halfway) going width of the gym

Crawls: Crab Walk / Sneaky Ape (at 45 sec mark) / Table Top

Suggested KB (55+/40+) (45+/30+) (35+/20+)


Thursday: 4/26

3 Points – Attendance Point, Cutest Puppy or Copernicus Pic Point (posted in FitWit O4W group), and Tic Tac Toe Relay

Non Scored – 25 Min Circuit 5 Person Circuit:  :45/:15 x 5 = 25 Minutes of GO

  • STATION 1: 2 KB Squats R(53+/45+)W(45+/35+)B(35+/25+)

  • STATION 2: Hollow Hold RND 1&3&5  / Heel Touches RND 2&4

  • STATION 3: 2 KB Seesaw Press  R:(35+/30+)W:(25+/20+)B:(20+/15+)

  • STATION 4: Plank Shoulder Taps RND 1&3&5 / Plank Leg Lifts RND 2&4

  • STATION 5: TRX Pull Press (advanced version) B: RND 1&3 TRX Row, RND 2&4 TRX Tri Press

  • Rotate through the five moves on a 25-min continuously running clock

Followed by TEAM WEEK:

Tic Tac Toe Relay: 4 members per team will compete at a time. Each team member will be given a bandana. Then when we say go, 1st person sprints to the tic tac toe board and places their bandana in a square. Then sprints back and high fives the next person in line. 2nd person takes off and can either put their bandana down in a square or move a bandana from the opposing team. First that gets 3 bandanas in a row gets a point.

We will host 3 matches, switching the 4 members on the team so everyone can go (if possible)  

Best 2 of 3 gets the point


Friday: 4/27

Finally Friday Finale

4 Points – Attendance Point, Spirit Point, Ready Player 1 Point, Hermes Flag Run Point

 Ready Player 1 (this will be part of team week and tracked track meet style)

20 Min – Teams of 4 – MOST meters wins!

Player 1: 10 Kneeling Med Ball Chops (5/side) , 10 Slam Ball, Repeat.  

Player 2: ERG (To make it more accurate, set the time on monitor to 20 min)

Player 3: 10 JG Body Saws + 10 JG Knees to Chest (total), Repeat.

Player 4: Runner – 2 parking lot laps (time keeper)

  • Switch when runner returns from run  



Hermes Flag Run: Each Team will have 3 running distances to cover with the FitWit flag, so divided each team into 3. They then have to choose which team runs what distance.

1st Run: To the blue Mailbox

2nd Run: Parking lot lap to Steel Sculpture on the Beltline

3rd Run: Around the Telephone Lofts

All runs will be done while carrying the big FitWit Flag. Once they complete their run, they pass on the flag to the next group of teammates running next. Team that finishes first wins.