O4W Workouts – Week of 7/16-7/20

Old 4th Ward
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Monday 7/16

The Trifecta

3 x 10 min AMRAP

 

Strength

10 Earthquake Push ups

8 Yellow Bar Dips

6  2 KB Thrusters

4  Pull ups   

 

Cardio

40 DU / 120 Singles

30 Mtn Climbers (total)

20 Jumping Lunges (total)

10 Lateral bound (total)

 

Core and Carries

Farmers carry (width of the gym)

20 Crunches

Racked Carry

20 Side Plank Hip Dips (each side)

1 Arm Overhead Carry (switch half way)

Tuesday 7/17

“Off the Clock”

100 Jumping Jacks

80 Hollow Crunches

1 Blue Mailbox Run

60 Walking Lunges (total)

40 KB Swings

1 Beltline Post run

20 Box Jumps

10 Goblet Squats (use your kb swing weight)

1 Lap Around the building

 

Early finisher work:

7 way hips: Camplete 15 reps of all movement on one side then the other  

leg raises / hip flexion / hip extension / hip flex to ex / front circles / back circles

 

Wednesday 7/18

HIIT Me With Your Best Shot

5 Person Rowing Circuit (we could make it into a run and have runner as timekeeper)

– 4 Members of the group on Exercises: with a :40/:20 clock.

– 1 Member of the group Rowing for 4 Mins (Shooting for Goal Meters)

– 1 Min Rest BTWN RNDS

  • Rower: Full 4 Min RND R:(1,150m/1,050m), W:(1,050m/1,000m), B:(1,000m/923m)

  • Hollow Hold

  • Kneeling Side Ball Slams

  • Med Ball Sit Up Double Press

  • Squat High Pull R:(60+/45+) W:(40+/35+) B:(25+/20+)

Rotate in order: Rower always starts back at Hollow Hold

 

Thursday 7/19

Go Heavy, Go Fast.

2 x 12 min

1st 12 min: Go Heavy / 2nd Go for Reps

1st) Partner strength in an “I go, you go” fashion. 4 sets of 5 reps of each exercise. Complete all 4 sets before moving on to next exercise.

 

2nd) :30/:15 clock for 4 rounds (they can partner to share bells where each partner starts on a different exercise and moves in order of the board)

Staggered Stance Deadlift 60+/ 50+ 50+/40+ 40+/30+

2 KB Squat 50+/40+ 40+/30+ 30+/20+

Bent Over Row 55+/45+ 45+/35+ 35+/25+ (switch ½ way on station 2)

2 KB Press 45+/35+ 35+/25+ 25+/20+

 

Tabata Finisher : 2 x 4-min

4-min: Air Bike Sprints :20/:10, switching with partner every interval (one works, one rests)

REST 1-min

4-min: Burpees & Situps, switch exercises every interval

*If we have more than 16, we’ll put some folks on the ergs in place of the bikes

 

If we have 12 or LESS then the Tabata finisher will bet a 3-exercise Tabata

5 RNDS on :20/:10 clock (7.5 min)

-Air Bike

-Burpees

-Rest

 

Friday 7/20

“The Headless Horseman” –  20 Min Time Cap: Treat as Assessed and write Times.

5 RNDS

– 20 Swings

– 10 KB Headcutters

– 200m Run (Ralph McG)

RED: (60+/40+)(40+/30+)

WHITE: (45+/ 35+)(35+25+)

BLUE: 4 RNDS (40+/30+)(30+/20+)

 

4 Person Rowing Relay: 3,000 Meter Relay Race

– Switch Every 250 Meters

– Each Person Rows 3 x 250m = 750m