O4W Workouts – Week of 5/21-5/25

Monday 5/21

2 x 15 min Station


Team Row: 15 Min EMOM

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

  • Teammate 2: 30 Double Unders / W: 60 Singles B: 40 Singles & Rest the Remainder of the Minute

  • Teammate 3: Burpees & Stand behind ERG Ready to strap fee in and Rest the Remainder of the Minute

   R: 12 W: 10 B: 8


Ropes – Run – Plank: 15 Mins

  • Teammate 1: Runs a Parking Lot Lap (time keeper)[If it rains do 30 Walking Lunges or set up cones and have them travel certain distance]

  • Teammate 2: Alternate b/t 10 x Big Slams 10 x Alt Waves 10 x Double Waves (like alt. Waves but both arms going at the same time)

  • Teammate 3: Plank Hold



Tuesday 5/22

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

1 min rest b/t rounds – ASSESSED  (retest from 3/6)

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

30 sec per exercise – 3 RNDS

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

Side Plank Hold (30 on left/30 on right)

Bicycle Crunches

Down dog toe touches



Wednesday 5/23


3 x 10 min Stations  

3 RNDS of 3 exercises on a :40 on/:20 clock. Finish out the station on 1-min of jump rope. Rest 1-min and move on to the next station.  


Station 1: Pushup / Slam Ball / MB Situps (tapping ball behind head and between legs) / Repeat for 3 total RNDS

Finish with 1-min of jump rope


Station 2: Goblet Squat / Monkey Crawl / Plank Shoulder Tap / Repeat for 3 total RNDS

Finish with 1-min of jump rope


Station 3:  Yellow Bar Dips / Frogger / Heels to Sky / Repeat for 3 total RNDS

Finish with 1-min of jump rope



Thursday 5/24

Power Couplets + AMRAP

They’ll be working on a 32-min clock. Once they complete 4 sets of both couplets, they’ll start the AMRAP and work through that for the remainder of the time.


Power Couplets

Couplet 1:

    –    8x 2KB Heavy Suitcase Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)

    –    2x Broad Jump (for max distance)


Couplet 2:

  • 8x 2KB Front Squat R:(53+/40+) W:(40+/30+) B:(30+/20+)

  • 5x Box Jumps B: Power Step Ups (Each Leg)  



  • 2 KB Thrusters: R:12, W:10, B:8



Friday 5/25

Luck of the Draw – 3 x 8 min AMRAPs

8 minutes each

Buy-in: 20 burpees (B – regular non-pushup burpee for newbies)

JG tricep extension

JG Bi curls

JG High Row


Buy-in: 75 doubles and 250 singles

MB Sit up and Press

Wall ball

MB Side Lunges (total)


Buy-in: Ralph McGill Lap

Spiderman Planks (per side)

Broad Jumps

Mtn Jacks


Finish with extended cool down