O4W Workouts – Week of 9/10-9/14

Monday 9/10

The Summit

complete ALL three rounds for time (non-assessed)

 

Round 1 –

200 m run (1 parking lot lap), 20 Pushups, 20 Squats, 20 JG Rows, 20 Sit-ups

Round 2 –

Repeat Round 1 AND:

30 Deadlift High Pulls, 30 Slam ball, 15 Inch Worms

Round 3 –

Repeat Rounds 1 and 2 AND:

40 Burpees, 40 Double Unders (200 singles)

 

RED- 10 Unassisted Pull Ups, all pushups on toes, KB (M:55+ W:45+), MB (20/15), Double unders

WHITE – ½ push-ups on knees, KB (M:45+, W: 30+), MB (15/15), Count double under attempts OR 200 singles

BLUE – 20 reps each round, pushups on knees, KB (M:30+, W: 15+), MB (15/10), 100 jump rope singles

Tuesday 9/11

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 x 800s, they’ll head into the gym for jump rope practice:

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

Finish with: 12-15 Min Unilateral KB Amrap

– 4x (Each Side) Single Arm Bent Over Rows

– 4x (Each Side) Single Arm Kneeling Strict Press

-4 x Pull ups

Wednesday 9/12

Beat HIIT

EMOM: 40 / 30 / 30 reps / rest the remainder of the time

1 min-90 sec Rest b/t Rounds

Complete 4 Total Rounds

 

Lateral Box Shuffle

Heavy Rope (20 big slams / 20 alt waves (each side) 15 and 15)

Jumping Lunges (total)

Star Crunches (total)

Bike or Row 20/15 cal 15/12 cal 12/10 cal

 

Core Finisher: 40 / 30 / 20 sec (1st round: 40 sec ea. / 2nd round: 30 sec ea / 3rd round: 20 sec ea)

Plank / Side Plank hip dips (right) / Side Plank hip dips (left) / Hollow Hold

 

Thursday 9/13

Dillon and Dutch Day

Partner Strength Ladder (I go, you go)

10-8-6-4

 

2 KB Squat

1 or 2 KB Sumo Deadlift

2 KB Racked Lunge 1 KB Goblet Lunge

2 KB Seesaw Press (total)

2 KB Floor Press

Yellow Bar Dips

 

b/t Ladders choose ONE (partners can choose different exercises here):

30 Band Bicep Curls

30 Band Front Raises

30 Banded Kneeling Hip Bridges

30 Band Tricep Press Downs (using band attached to pullup bar)

 

Friday 9/14

The Octagon

Set up in a Octagon formation with exercises across from each other/ 1 min @ each station (8-min running clock) x 3 rounds with 2 min rest b/t rounds

Air Bike → MB Knees to Chest (big MBs) → KB Headcutters → Burpees → Row → MB Grasshoppers (regular balls w/hands on the ball) → KB Renegade Row → Push Up to Ninjas