O4W Workouts – Week of 5/7-5/11

Monday: 5/7

20 Minute Unilateral AMRAP

8x (Each Side) JG 1-Arm Rows

8x (Total 4 / Side) Staggered Stance Deadlift (using 1 KB) R:(60+/50+)W:(55+/40+)B:(45+/30+)  

8x (Each Side) Goblet Bulgarian Split Squat R:(45+/35+)W:(35+/25+)B:(25+/15+)

8x (Total 4 / Side) Kneeling Single Arm Press R:(50+/35+)W:(40+/30+)B:(30+/20+)

Alternate BTWN: Each RND

– 200 meter Row

– Parking Lot Run

 

10 min Conditioner:

5 Rounds / 4 Rounds / 3 Rounds

10 Wall balls

10 Barrier Jump Burpees (R – Lateral Box Jump Burpees)

10 DU (30 singles)

Tuesday: 5/8

The Ron Burgandy

R: 4 RNDS, W: 3 RNDS, B: 2 RNDS

 

Run parking lot lap

50 Kettlebell Swings (60+/45+) (45+/35+) (30+/20+)

40 Double Unders (W: Cound D.U. attempts or 150 singles, B: 100 singles)

30 Star Crunches (total)

Run parking lot lap

50 Mountain Climbers (total)

40 Tuck jumps (Mod: Rocket jumps)

30 Slam balls (20/15) (15/12) (12/10)

 

Wednesday: 5/9

HIIT Me Up

5 x 5 min Stations with 1 min rest b/t Station

:20 sec per exercise – 4 times through

JG: Squat Jumps / Power Rows / Chest Press / Rest

Heavy Rope: Alt Waves / Big Slams / Heavy Rope Jumping Jack / Rest  

MB: Overhead Lunges / MB Thrusters / MB Mtn Climbers / Rest

Agility Ladder: In and Outs  / Lateral In and Outs / Single Leg Hops (over short hurdle or tape on the ground) / Rest

 

Finish all together as a group:

Core: Shoulder Taps / Side Plank Hip Dips (Right) / Side Plank Hip Dips (left) / Rest

Thursday: 5/10

2 x 15 min Stations

1.  Jump Rope and TRX (15 Mins) : Partner switching btwn Jump Rope and TRX exercises every minute: on a :40/:20 Clock

 

* 2 Min Rest Transition/Explanations

 

2.  Rowing: “The Tailpipe” (15 Mins) Goal: 5 Rounds, 4 Round, 3 Rounds

  • Partner 1: Rows 250 meters

  • Partner 2: Holds two R: 45+/35+ W: 35+/25+ B: 25+/20+ kettlebells in the rack position

  • Once Partner 1 covers 250M, switch positions. Rowing can’t start until bells are up. Partner can help get bells up.

  • If you have to put the kbs down, complete 5x Burpees and then pick the bells back up until partner is done

 

 

Friday: 5/11

E“Don’t forget yo”MOMma (on Sunday)

3 x 10 min EMOM

Complete the 1st exercise at the top of every min and the 2nd exercise for the remainder of the min.

  1. 1st min: 10 x 2 KB Front Squats / Walking or Step Back Lunges (without kbs)

    2nd min: 20 x KB Swings / Hip Bridge Hold

 

    2) 1st min: 10 x Push ups / Cat Crawl

        2nd min: 20 x Air Squats / Hollow Hold

 

    3) 1st min: 2 x Racked or Farmers Carry [width of the gym] (use squat KB) / Star Crunches

         2nd min: 12 (B:10) Burpees / Rest