O4W Workouts – Week of 9/24-9/28

Monday 9/24

2×16 Min Partner Stations

Partner Rowing Station:

6 Total Intervals (3 each)

2:00 Minute Row: Goal is Maintain your 2K Pace

  • R:(1:44=6:56 2K Pace/1:55=7:40 2K Pace), W:(1:55=7:40 2K Pace/2:00=8:00 2K Pace), B:(2:00=8:00 2K Pace/2:15=9:00 2K Pace)

:30 Sec for Exchange/Transition

2:00 Minute T-Spine Mobility Focus While not rowing, 1 Min Pure Rest followed by Active Recovery working on T-Spine PVC Move for 1 minute

 

Partner Ropes:

:20/:10 for 4 rounds (2 min) before switching exercises. 4:20 RNDS

  • Heavy Ropes:

RND 1 Big Waves,

RND 2 Alt Waves,

RND 3 In & Out Waves,

  • Jump Rope 2 min continues jumping ( Practice Double Unders)

  • :20 Seconds off for Partners to switch Positions.

  • 1 Minute off BTWN RNDS

 

Tuesday 9/25

Running with Sharp objects aka Sharpnado camper named workout for Steve and Tara Sharp – Re-assessed from 7/31

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 9/26

HIIT: 3 x 9 min rounds with 60-90 sec rest after each round

:30 sec Dynamic Explosive and Speed, followed by :30 Sec Isometric and Stabilization hold.

All Body weight exercises moving all the way down the board rest and repeat

:30 Lateral Bounds / :30 Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)

:30 Ninjas / :30 Plank

:30 Hip Bridges / :30 Single leg Hip Bridge Hold (15 sec left/right)

:30 Rocket Jumps / :30 Plank Leg Lift Hold (:15 each side)

:30 Leg Lifts / :30 Hollow Hold

:30 Prone Swimmers / :30 Superman Hold

:30 Down Dog Toe Touches / :30 Down Dog Hold or Handstand Hold

:30 Squat Jumps / :30 Squat Hold

:30 Yellow Bar Row / :30 Reverse Tabletop Hold

Thursday 9/27

30 Minute AMRAP: “Let The Beat Build”

Run Builds in Distance on each RND:

  • 1st RND Parking Lot

  • 2nd RND Ralph McGill

  • 3rd RND Blue Mailbox

  • 4th RND Beltline Posts

– 12x KB Tricep Extensions

– 10x (Total 5 / Side) Kneeling Single Arm Press R:(53+/40+) W:(40+/30+) B:(30+/20+)

– 8x 2 KB Squat R:(53+/40+) W:(35+/30+) B:(25+/20+)

– 6x Touches (width of the gym) 1 KB Overhead Carry: R:(53+/40+) W:(40+/30+) B:(30+/20+)

  • Out and Back, then switch sides

– 4x Earthquake Push ups

– Repeat

 

Friday 9/28

2 x 8 min EMOM

EMOM One

1st min: 20 KB Swings → Plank

2nd min: 10 Yellow Bar Dips → Hollow Hold

2min rest/ transition time

EMOM Two

1st min: 16 KB Rows (total) → Bird Dog

2nd min: 8 Broad Jumps → Bear Crawl

Finish on:

Tour de FitWit

10 Minute Max Cal Bike

Team of 4-5 Switch every :30 Secs Scored Team with most Cals at finish gets high score

Bike – Rest – Plank – 10x Push Ups