Monday 7/9
Newbie Day 1
Vets:
“The House of Pain A.K.A Jump Around ” 30 Minute Time Cap (retest from 10/26)
For Time: (R – 5 Rnds) (W – 4 Rnds) (B – 3 Rnds) (P – 3 Rnds)
40 Double Unders (RED) W – Count Attempts or 200 Singles, B – 120 Singles
40 Squats (B – 30 Squats)
20 Burpees (B – 15 Newbie Burpees)
Early Finishers
Pull Up Progression: or 3 Sets Max Reps
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Dead hang / Attempt
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Assisted (Band,Partner,TRX)
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Negatives
Tuesday 7/10
Newbie Day 2: KB instruction
The Buddy System
4 x 6 min Stations Where partners are working at the same time but on different exercises.
Station 1:
P1: Row 250 meters (increase by 50 meters each time) a
P2: Hollow Hold/Plank Hold (alternate each round)
Station 2:
P1: Cat Crawl / Bear crawl / Monkey Crawl (alternate each round)
P2: 2 KB Alternating Push Press
Station 3:
P1: 8 Horizontal Rows
P2: Active Bar Hang
Station 4:
P1: Walking Lunges (width of the gym)
P2: OH Black Bar (or PVC) Squats
Wednesday 7/11
Motown HIITs
3 Rounds with 1 min rest b/t Rounds
:30 / :30 / :30
Jumping Lunges
Side Lunges
Step Back Lunges
:30 sec Rest
KB Swings
Hamstring Walkouts
Hip Bridge Hold
:30 sec Rest
Tricep Push-ups
KB Tricep Extensions
Assistant Band Tri. Pull Apart
:30 sec Rest
V-ups
Hollow Crunches
Roll Ups
:30 sec Rest
Mountain Climbers
T-Stand (Side plank to side plank)
Shoulder Taps
Thursday 7/12
Newbie Day 2: KB instruction
Vets: 15 min Partner KB Complex + Core
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Core Moves: Active Bar Hang, Plank, Side Plank, Side Plank, Repeat
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Partner #1 New KB Complex
1x 1-Arm Swing
2x Clean
3x Squat
4x Step Back Lunge (stepping back with opposite leg from bell)
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Switch same on Left Side.
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Partner #2 Core
Rest 2 Mins/ Set up Partner KB Carry Series:
12 Minute Carry & Hold Series: AMRAP
Partner # 1 Carry Series (In Middle of the Gym)
4x Touches 2KB Farmer Carry: 2xKB (70+/50+)
4x Touches (ES) Suitcase 1xKB (70+/50+)
4x Touches(ES) Overheard: 1xKB @ (53+/35+)
Partner #2 Holds Series: (Against Walls in Gym)
Wall Sit
Kettlebell Extended Arm Hold (pressing bell out from chest)
Yellow Bar Hold B: V Hold / Ab Rocker Hold
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Switch Off Hold Once Partner Finishes Carry.
Friday 7/13
O4W Fun in the Sun (18 min)
Have campers Partner up and grab 1 MB (for the both of them) as we head out the door and to the right, goin up Ralph McGill to the grassy area right off the road (the top of O4W Park) Once we are have one partner start on the run (time keeper) and the other partner on the AMRAP.
Run:
Straight down the path that goes down the middle of the park, go down the first set of stairs, then turn around and come back.
AMRAP:
8 MB Thrusters
8 MB Sit-up and Double Press
8 MB Push-ups (one hand on the ball for 4 reps then switch)
8 MB Overhead Walking Lunges
Finish with core work