O4W Workouts – Week of 6/18-6/22

Monday 6/18

2 x 12 min AMRAPs with 1 min rest b/t


KB Complex [use the same bell for all]

5 x Clean to Lunge and Press (Complete all reps on one side then switch sides)

10 x Bent over Row (each side)  

20 x KB Swings


Calisthenic Conditioning:

5 x Burpee Tuck Jumps or Burpee Broad Jumps

10 x DU (30 Singles)

20 x Squat Jumps   


Core Finisher

:30 sec each exercise 2x through


Toe Touches

Hollow Crunches

Star Crunches

Side Plank Hip Dips (Right)

Side Plank Hip Dips (left)


Tuesday: 6/19

Take 5 (30 min)

90 sec work / 30 sec rest/transition time to next exercise/station


1: 8 x Atomic Push Ups then Plank the remaining of the Time

2: Heavy KB Farmers Carry or KB March

3: Lateral Box Jumps [sub Lateral Box Shuffle or Step Ups]

4: Jump Rope – string together as many unbroken reps as possible, rest, repeat.

5: Row as many meters as possible



Wednesday: 6/20

Hold It, Now HIIT It  

HIIT: 3 x 8 min rounds with 60-90 sec rest after each round

:30 sec Dynamic Explosive and Speed, followed by :30 Sec Isometric and Stabilization hold.

All Body weight exercises moving all the way down the board rest and repeat

:30 Lateral Bounds / :30 Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)

:30 Ninjas / :30 Plank

:30 Hip Bridges / :30 Single leg Hip Bridge Hold (15 sec left/right)

:30 Plyo Push ups B: Reg Push Up / :30 Push up hold (elbows at 90 degree) (mod = high plank hold)

:30 Leg Lifts / :30 Hollow Hold

:30 Alt Superman / :30 Superman Hold

:30 Down Dog Toe Touches / :30 Down Dog Hold

:30 Squat Jumps / :30 Squat Hold


Thursday: 6/21

30 Minute AMRAP: “Let The Beat Build”

Run Builds in Distance on each RND:

  • 1st RND Parking Lot

  • 2nd RND Ralph McGill

  • 3rd RND Blue Mailbox

  • 4th RND Beltline Posts

– 12x Band Tricep Press Downs

– 8x (Total 4 / Side) Kneeling Single Arm Press R:(53+/40+) W:(40+/30+) B:(30+/20+)

– 6x 2 KB Squat R:(53+/40+) W:(35+/30+) B:(25+/20+)

4x Touches (width of the gym) 1 KB Overhead Carry: R:(53+/40+) W:(40+/30+) B:(30+/20+)

  • Out and Back, then switch sides


– Repeat



Friday: 6/22

Giggles By Burpees

Min 1: 5 Burpees

Min 2: 6 Burpees

Min 3: 7 Burpees


Adding 1 every min for 13 min


If you can’t make the burpees in the given amount of time, you take 1 min off and the repeat most recent completed round for the remaining of the time.


Finish With 15 Min Partner Ladder: I Go You Go

  • 10/8/6/4/2 Reps

  • Newbies Start at 6/4/2

– Pull Ups (Partner Pull Up Holding Legs or TRX Pull Ups)

– KB Goblet Step Downs R:(40+/30+) W:(30+/25+) B:(20+/15+) (Stay on One Leg before switching)

– Lemon Squeezes B: Ab Rocker



10x Pull Ups 10x Steps Downs (Total 5/ Side) 10x Lemon Squeeze

8x Pull Ups 8x Steps Downs (Total 4/ Side) 8x Lemon Squeeze

6x Pull Ups 6x Steps Downs (Total 3/ Side) 6x Lemon Squeeze

4x Pull Ups 4x Steps Downs (Total 2/ Side) 4x Lemon Squeeze

2x Pull Ups 2x Steps Downs (Total 1/ Side) 2x Lemon Squeeze