O4W Workouts – Week of 6/11-6/15

Monday: 6/11

Tabata (14-min)

3 x 4 min Stations with 1 min rest after each station

Heavy Ropes: Big Slams / Alt small waves (switch every interval)

Jungle Gym: Tricep Press / Bicep Curl (switch every interval)

MB: Wall Ball

Remaining Time:

In teams of 3-4 Rotate b/t these 4 exercises

KB Row (10 reps per arm then rest the remaining time)

Erg Row

Ralph McGill Lap B: Parking Lot Lap [time keeper]

OH Black Bar Step Back Lunge

Tuesday: 6/12

Back to the Grind

R:6 RNDS, W: 5 RNDS, B:4 RNDS

6 x 2 KB Thrusters R: 40+/30+ W: 30+/25 B: 25+/15+

6 x 2 KB Racked Lunges (total) (using thruster weights)

12 x Push ups

12 x Burpees

Run Parking Lot Lap

Early finisher mobility work:

Wall Hip Flexor (Couch) Stretch – 60 sec per side

Bar Hang – passive hang for 60 sec

Pigeon Pose – 60 sec per side

Wednesday: 6/13

Crazy HIIT Love (Beyonce playlist on FitWit-O4W Spotify)

4 rounds through all exercises with 60 sec rest b/t rounds

:40 sec of WERK / :20 sec of being Fierce (rest/transition)

Mountain Climbers The Hard Way

KB Swings

Hollow Hold

Big MB Slams

Spiderman Planks

DU / Speed Singles

Thursday: 6/14

5 x 5 min Stations 1 min rest B/T Stations  

1) Row – focus on maintaining a 2k pace (1:45 / 1:55)  (2:00 / 2:10) (2:10 / 2:20)

2)  5 x Goblet Step Up + Stepback Lunge (Finish all reps on one side first then switch / Rest      and repeat [shoot for 4-5 sets]) {Step back with the same leg that steps up}

50+/40+ 40+/30+ 30+/20+

3) 5 x Clean to Press (each side) rest and repeat

45+/35+ 40/25+ 30+/20+

4) 5 x Pull ups / 5 x Toes to bar or Knees to chest / rest and repeat

5) 5 x KB Deadlift to Farmers Carry (length of the gym) / rest and repeat

70+/60+ 60+/50+ 50+/40+ (suggested weight is per side)

Friday: 6/15

Go Your Own Way (30-min AMRAP)

Lower Body

10 KB Sumo Squats

10 Box Jumps (Step ups [total])

10 Hip Bridges

Upper Body

10 Yellow Bar Dips

10 Yellow Bar Push Ups

10 Resistance Band Front Raises (use DB if there aren’t enough bands)

Abs

10 Down Dog Toe Touches (each side)

10 V-ups

10 Windshield wipers (each side)

After 3 exercise choose one of the following:

Beltline Run, 100 DU or 200 singles, 800 meter row