O4W Workouts – Week of 7/30-8/3

Monday 7/30

The Line Up

:45 each exercise with a running clock / 3 x per station

Station 1:

Box Jumps

DB Press (switch to push press as needed)

MB Slams

V-ups (or Lemon Squeezes)

1 min

Station 2:

Step ups

DB Renegade Row

MB Toe Taps

Sprinter Situps

1 min Rest

Station 3

Hamstring March (not using MB)

DB Thruster

MB Sit up (ball tapping behind head and between legs)

Ninjas

 

Tuesday 7/31

Running with Sharp Objects – ASSESSED

Buy in: Run to the main entrance of PCM off of the Beltline

Then,

R: 4 Rounds W: 3 Rounds B: 3 Rounds

75  DU / 200 Singles / 150 Singles

50 Air Squats / 40 Air Squats

25 Push Ups (All Toes) ( ½ Toes ½ Knees) / 20 Knee Push-Ups

Cash out: Run to the main entrance of PCM off of the Beltline / Beltline Loop / Beltline Post

 

 

Wednesday 8/1

HIIT Me With Your Best Shot

5 x 5 min EMOM  / 1 min Rest/Transition time between stations

Complete the reps of primary exercise, then do the secondary exercise for the rest of the min.

Slam Ball [R: 14 W: 12 B: 10] → MB Side Shuffle
KB Goblet Cleans  [R: 14 W: 12 B: 10] → Plank leg lifts
Broad Jump Burpees [R: 10 W: 8 B: 8 (non pushup broad jump burpees)] → Rest
8 x KB SeeSaw Presses (total) → Overhead Carry with 1 bell overhead and one in rack position (walking width of gym, switch arms at turnaround point)
Jumping Lunges (total) or Lunges w/knee drive (total) [R: 16 W: 14 B: 12] → Jump Rope
Thursday 8/2

5 min extended warm up with animal partner relay (I go you go) width of the gym (down and back)

Bear Crawl, Crab walk, Cat crawl, Duck walk, Monkey Crawl

Strength MTN (25 Min AMRAP)

10 – 8 – 6 – 4 – 6 – 8 – 10

– 2KB Suitcase Lunges (total)

– Heavy KB Swings (or 1-arm swings (per side)

– Pistol Squats (total) [mods = use JGs or plyo boxes for step downs (1-foot planted on box, controlled step down)

– Unassisted Pullups OR Horizontal JG Rows

 

Then, alternate after each RND between:

400m Ralph McGill Run
50 Double Unders or 150 Singles
20/15 Cal Bike

 

 

Friday 8/3

Fire Starter

4 x 6 min Partner Stations / Alternating exercises ea. Interval 30 sec of work 30 sec of rest / 90 sec – 2 min rest between stations

Station 1: Bike Sprints (guys: 500-700+ watts / ladies: 300-600+)

Station 2: Heavy Rope Slams and Hollow Hold

Station 3: Erg Sprints (each partner is on their own erg / active recovery)

Station 4: Plank and Burpees