O4W Workouts – Week of 8/27-8/31

Monday 8/27

20 Minute Monday:

AMRAP the following –

6 Pull ups

8 KB Headcutters

10 JG Horizontal Rows

12 1 Arm OH Step Back Lunge (total)

14 KB Swings

1 Lap around the parking lot

9 min Finisher

30 sec each exercise

Jump Rope / Burpees / V-ups / Mtn. Climbers / Ninjas / Rest   x 3 Rounds

Tuesday 8/28

Assessed workout

Campers Choose Either:

2 min Max Meter Row or 1 min Max Cal Bike

(whichever they don’t do this week they will do next week)

After Assessments:

5 Rounds (4 Rounds for white) / 3 Rounds

10 reps per exercise:

1-Arm Push Press (5/side)

Ninjas

KB Bent Over Row (5/side) (53+/45+) (45+/35+) (35+/25+)

Push Ups

Star Crunches (Each side)

Wednesday 8/29

HIIT: 5 Rounds of 4:30 Minutes Work / 90 sec Rest Between Rounds

  • Each Exercise :45 sec with a running clock

  • Plank

  • Mtn Climbers The Hard Way

  • KB Strict High Pulls R:(60+/45+), W:(45+/35+), B:(25+/20+)

  • Slam Balls

  • Hollow Crunch

  • Box Jumps

Thursday 8/30

Hakuna Tabata

4 x 6 min Stations (:20 sec of work / :10 sec of rest)

Partner up and switch every interval

Station 1: Air Bike Sprints

Station 2: 2 KB Front Squat

Station 3: Hip Bridges and Alt. Superman

Station 4: 2 KB Push Press

Finish on 4 min Core Finisher Trainers Choice

Friday 8/31

Ready Player 1: 25 Min Teams of 4 most meters wins

Player 1: Runner 400M

  • Non Runners: Bike for 1 Minute at 400+ Watts

Player 2: Wall Sit / Handstand Hold / Plank Hold

Player 3: ERG

Player 4: 2 KB Racked March: w/2 sec pause at the top R: (50+/40+), W:(40/30+), B:(30/20+)

  • Switch when runner returns from Run

  • Rotate in order of the board. 2 KB March goes to Run.

  • Set Monitor up for 25 Minutes for more accurate Meter Count

Extended Cool Down / Mobility!