O4W Workouts – Week of 6/4-6/8

Monday: 6/4

Newbies:

Baseline Assessment

Run 2 parking lot laps (sub 500 m row)

2x: 10 pushups, 15 JG Rows, 20 Squats

Run 2 parking lot laps (sub 500 m row)

 

 

Vets:

3 x 9 min Stations

Station 1

1st min: 250 meter Row 200 meter Row

2nd min: Max Burpees

3rd min: Rest

Repeat 3 x

 

Station 2

1st min: Parking lot Sprint

2nd min: Max Wall Balls

3rd min: Rest

Repeat 3 x

 

Station 3

1st min: 20 KB Rows (10 each arm) R:(55+/40+) W:(40+/30+) B:(35+/25+)

2nd min: Max DU (Speed singles)

3rd min: Rest

Repeat 3 x

 

Tuesday: 6/5

Triple Eight’s

3 x 800 meter Telephone Factory Sprint (Around the building) Record slowest time. 2-3 min rest b/t runs

2 heats: Mid pace: 9-12 min mile Fast pace: 8 min and below

Once Campers complete all 3 800s, they’ll head into the gym for jump rope practice:

500 singles OR 200 double unders in as few sets as possible.

 

Then, as a group: Hold it Now! (9 min)

3 RNDS of :40/:20

High Plank Hold

Wall Sit

Hollow Hang (from pull up bar) (cue: active hang with shoulders packed and rib cage to pelvis)

Wednesday: 6/6

One HIIT Wonder

4 x 7 min Rounds  

 

:45 on :15 off / :30 Sec each side with no rest between sides  

 

Mountain Climbers (:45 on / :15 off)

High Plank Reach Through (left) (:30 on)

High Plank Reach Through (right) (:30 on)

Squat Jumps (:45 on / :15 off)

Single Leg Hip Bridge Hold (left) (:30 on)

Single Leg Hip Bridge Hold (right) (:30 on)

Lateral Bounds (:45 on / :15 off)

Lateral Lunge Hold (left) (:30 on)

Lateral Lunge Hold (right) (:30 on)

Burpee (:45 on / :15 off)

 

1 min off and repeat 4 times

Thursday: 6/7

Newbie Day 2: KB instruction

Vets:

2 x 5 Minute :20/:10 Partner “I Go, You Go” 2 min Rest b/t lift to adjust bells

  1. 2KB Squat  R:(53+/40+) W:(40+/30+) B:(25+/20+)

  2. 2KB Suitcase Deadlift  R:(70+/55+) W:(55+/45+) B:(45+/35+)

  • 5 RNDS Each (Alternate Each :20)

  • Stress pace and bracing during weighted Strict Press

 

2 Min Transition/Rest

 

Followed by 15 Minutes of “GO”

 

15 MIN EMOM:

1st Min:10x (Total 5/Side) Kneeling Strict Press R:(45+/35+)W:(35+/25+) B:(20+/15+)

2nd Min: 14x (Total 7/Side) KB Bent Rows R:(60+/45+) W:(45+/35+) B:(40+/30+)

3rd Min:  20x Swings R:(60+/45+) W:(45+/35+) B:(40+/30+)

Friday: 6/8

Five Rounds:

– Ralph McGill Stair run

– 20 Walking Lunges/total (in the parking lot)

– 16 JG Single Arm Rows (8/arm)

– 10 Push ups

– 5 V-ups

 

White: 4 rounds

Blue: 3 rounds

Finish with “Candy Arms” (use the pull-up assistance bands)  

50 Band Pull Aparts

50 Band High Pulls

50 Bicep Curls

50 Tricep Pull Downs